WOD – September 20, 2014

Workout of the Day
A) Weighted Ring Dips 5×5

B) 5 rounds on the 3:00 interval, for average split, of:
8 Chest-to-Bar Pullups
10 Dumbbell Lunge Steps @ 2x 45/30
12 Burpees

Scaling Guidance
-Each round of the B WOD should take 1:15 to 1:30 to complete on average.

-RX reps are 8/10/12. Scale reps down to 7/8/9 or 6/6/6 as-needed to keep your time in the appropriate range.

-Do RX reps if you think you can average 2.5-3 seconds per rep for the entire duration. If 3.5-4 seconds per rep, then do 7/8/9 reps. If you estimate less than 4 seconds per rep on average, then do 6/6/6 reps.