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Wednesday Warm Up: Row 500m 5 Wall Walks Mobility: Strength: HSPUS- 10 min ADV: EMOM 1-3 reps with plates/paralletts INT: Every other minute 1-5 reps with bands BEG: Every other minute kick up to wall practice/ Strict Pushups WOD: NOT FOR TIME/Rest as needed 4 rounds Max Effort Row for Calories, 1 minute ADV: 15 Strict Unbroken dips, No kipping INT: 10 dips BEG: 5 dips If you can't do 5 dips unassisted on the bar , do the beginner level On the dips, NO BANDS WILL BE ALLOWED. Scaling is as follows: Rings Bar Dips Box dips with feet raised Box dips with feet on ground As your arms go to failure, go for as big of sets as possible. Record rep sets EX. ( 15 unbroken, 8+7, 6+6+3, 5+5+3+2) 
Kimo on thrusters
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