171114 – “Dip-it to the limit”

Pre Class Mobility:

Rear Delt LAX

Pec LAX

 

Warm up:

Thunderstruck

 

Skill/Strength:

4x Max Strict Dumbbell Press

*Both DBs should be equal to about 50-60% of your 1RM Strict Press

 

WOD:

For time/16min Cut-off 

21, 15, 9

Box Jump

Ring Dip

Rest 2 Minutes

15, 12, 9

Box Jump

Ring Dip

Rest 2 Minutes

12, 9, 6

Box Jump

Ring Dip

 

Mobility:

Circle-up Airplane Crash

Calf LAX

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