I) Ring Dip practice and progressions: work on the neuromuscular component, jumping to support and lowering ect.

II) For Time: fitness and SCT

  • 50 calorie row
  • 50 ring dips/matador dips/box or bench tricep dips
  • 50 dumbbell deadlifts (50s,35s)***2 dumbbells, only 1 head of each bell needs to touch the ground but both dumbells must touch outside the feet.
  • 50 hand release push-ups

CategoryDaily WOD, WOD Blog
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