General Warm-up: Coaches’ Choice
Coach’s choice for shoulders and chest, make sure to get some leg/hip warm-up in before the WOD
Skill: Ring Dips
12 min to focus on skill and instruction in the ring dip.
C: Perform 3 submaximal sets with at least 2 min rest in between each set.
P: work on ring dips, band assisted, 2 submaximal sets
F: Work on parallette dips, try to get in some band assisted ring dips as well
15 Double DB box step over
10 Ring Dip
C: 50s/35s, ring dip, 20/16
P: 40s/25s, scaled dips, lower box
F: single DB, scaled dips, lower box Two DBs, athletes may hold them anyway, step up on to the box and over to the other side. In general box height should make leg parallel to the ground when on top of box. Notice that the box height is lower than normal. Parallettes can be used for the ring dips as a scaled option.