Friday’s WOD

Skill:

Dip Progression

THEN:

4x10 - Ring Dip / Bar Dip / Jumping Dip / Monkey Method Dip / Dip variation 

WOD:

7RFT:

9 Front Squats 

8 (4R/L) Alt. Forward Lunges @20-30% / 3-4 UB Rds (75/55) 

7 Ring Dips / Bar Dips / Jumping Dip / MM Dip / Dip variation