WOD:

1) Weighted Pull-up or Ring Dip: 1-1-1-3-3-3-5-5-5

For each of these sets go as heavy as possible. Rest 90 seconds between sets. If you can’t do the movement weighted then use assistance as needed and instead perform 9 sets of 5 reps.

2) 3 rounds AQAP:
100m Sled Drag 160/115
30 Ball Slams 40/30

For results post weight of each set of Pull-up or Ring Dips, and time to complete Met-con along with any scaling used.

Post results/thoughts to comments