1/9/2017

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