Skill:  Ring Dip (Holds Bottom and top, variations for stability)

W.O.D  3 x 6 Min AMRAP's

Seg 1:  6 Min AMRAP of

  • 10 x Strict Pushups
  • 20 x Situps
  • 30 x Squats

Seg 2: 6 Min AMRAP of

  • 5 x Clapping Pushups
  • 15 x Knees to Elbows
  • 25 x Jump Squats

Seg 3:  6 Min AMRAP of

  • 10 x Ring Dips
  • 10 x TTB
  • 10 x  Jumping Lunges

CORE:  As a group work on L-Holds Off Rack

 

 

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