Friday's WOD - 7/6/2018


Skill:

Dip Progression - Run athletes through 5-10 reps of each progression beginning with most basic scale

Strength:

Every 1:30 x 6 sets (9 minutes)

5x Thrusters

WOD:

14 min AMRAP:

12 Lateral Burpee over Bar

9 Front Squat @ 40-50% / 2-3 UB Rds (115/75)

2 Ring Dips

12 Lateral Burpee over Bar

9 Front Squat

4 Ring Dips

12 Lateral Burpee over Bar

9 Front Squat

6 Ring Dips....and so on until time expires


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