Weighted Ring Dip
5 sets of 4-5 reps
Rest 2 minutes between sets

– sub bar dips, floor assisted ring dips, bench dips etc


“Mix It Up”

As Many Rounds and Reps as possible in 10 minutes:
5 Barbell thrusters 95/65lb
10 mountain climbers per leg
30 second passive hang from bar

*passive hang is 30 secs accumulated
* Mountain Climber is 10 PER LEG or 20 total reps

– Scale thruster weight to 75/55.
– Scale Deadhang to band or box assisted deadhang, or to a ring row style deadhang.

Categories: WOD

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