Monday

Tony Tuck Jumps!

WOD
10 mins to work up to a 5 RM Weighted Ring Dip
rest 60 sec. between sets

then

A simple 4 rounds for total time of:

Run 400m
20 Pullups

*16 min cap

Foundations & MOD
Jumping Pull-ups to Ring Rows…Challenge yourself

Cooldown

Max Consecutive Wallball 20/14# 10ft

Did you read this yet?
https://crossfitcapeann.com/2012/07/21/progress-by-jon-gilson/

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