Monday…12/15/14

A. Skill:
Ring Dip Practice –
*Your level of proficiency at this movement will dictate which option you can choose*
1) Band Assisted Strict – find the lightest band that allows you to do 3-5 perfect reps…Not something you can do TWENTY with! Do no more than 3 sets
2) Kipping Ring Dip – practice small sets, 3-5 reps, at a time.
*For All – focus on keeping your palms facing each other and elbows going straight back…NOT out!*
 
B. MWOD:
Partner Assisted Shoulder Internal Rotation – 2 x 60s
 
C. WOD:
8min Ascending Ladder:
2 Deadlifts (225/155)
2 Ring Dips
4 Deadlifts
4 Ring Dips
6 Deadlifts
6 Ring Dips
8 Deadlifts
8 Ring Dips
…continue adding two reps to each movement until time runs out.
*Score is total reps
 
D. Post-WOD Recovery:
Reverse Hyper – 2 x 15 reps