Skill Work:
3 sets:
:10 Hold Top Of Ring Dip | :30 rest
:30 squat hold | :30 rest
:10 Bottom of Ring Dip hold | :30 rest
WOD: 30-20-10 For time:
Thrusters (115/75 lb)
Ring dips
Intermediate:
30-20-10 Thrusters (95/65 lb)
15-10-5 Ring dips
Beginner:
30-20-10 reps for time:
Thrusters (35/45 lb)
Foot-assisted ring dips
Home Workout:
For time:
30-20-10
Dumbbell thrusters (20/35 lb)
Hand-release push-ups
– Use two dumbbells.
Cool down:
1 set:
1:00 lacrosse-ball tricep mash/side
1:00 lacrosse-ball front delt mash/side