WOD= NOT for time With constant motion and slowly:
-21 single-arm dumbbell rows, each arm *
-9 ring dips (deep and strict)
-30 squats
-15 single-arm dumbbell rows, each arm
-12 ring dips
-30 squats
-9 single-arm dumbbell rows, each arm
-15 ring dips
-30 squats
Men: 50-lb. dumbbell Women: 35-lb. dumbbell