Wednesday’s WOD - 1/8/2020


Skill:

Dip Progression

Strength:

4x6 - Bench Press / Floor Press @ moderate to challenging weight

**This is not a max. Athletes will work up to a moderately challenging weight then perform 4 sets of 6 reps all at the same weight. The last few reps of the final few sets should be difficult.


WOD:

12 min AMRAP:

Sprint (optional): 200m Sprint / .5/.4 Km Bike / 250/200m Row

5 Ring Dips / Bar Dips / Jumping Bar/Ring Dips / Dip variation

10 (5R/L) 1-Arm Russian KBS (53/35)

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