Weighted Ring Dip

Monday - 2/11/19

Monday - 2/11/19

Level Tests:
   Pull-ups & Rings (choose one)

       Strict Skill Work - Hold, Support, Negatives
       Weighted
            Work up to a 1 Rep Max

8 Minute AMRAP:
   4 Chest to Bar Pull-ups
   12 Front Squats (95/65 lbs)
   8 Ring Dips

Wednesday - 11/9/16

Wednesday - 11/9/16

Ring Dips (Strict or Weighted)
   5 x 3

For Time (20 Minute Cap)
   25 Calorie Row
   20 Box Jumps (24/20")
   25 Kettlebell Swings (24/16 kg)
   20 Ring Dips
   25 Wall Ball (20/14 lbs)
   20 Kettlebell Step-ups (24/16 kg) (20/16")
   25 Double Unders
   20 Calorie Row