Wednesday

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Workout of the Day

A: SKILLS - RING DIPS
Beginner:
5:00min - Negatives/Kipping Dips on Boxes
5:00min - Negatives/Kipping Ring Dips with Box
5 sets: 5-7 Dips (Box, Bar or Ring)

Advanced: 5 sets x 3 reps of the following complex:
1 support pulse on Rings+1 strict dip+1 scaled ring muscle up

B: EMOM 15min:
Min 1: 12/10 Cal Row
Min 2: 3 MU (MOD: 3 MU Transitions + 5 Dips)
Min 3: 10 DB Step Ups 35/25#