wednesday

Strength/Skill

​Strict Dips

BEG
5x3-5 Strict Dips* + Max Effort Support Hold
*Spotted if necessary

ADV
3x7-10 Strict Ring Dips

MetCon

5 Rounds:
In 2:00 Perform:
9x Front Squats (155/105)
Max effort Push Ups with remaining time
*Rest 1:00 between rounds

**Bar will come from floor.

Notes:
Lots of gymnastics pressing today with Dips for skill and Push Ups in the WOD. Follow good technique for all of them. If you do them poorly you will only get better at doing them worse...

Post

3x
-15 Hollow Rocks + 15s Hold
-15 Arch Rocks + 15s Hold
-30s Side Plank / Side