WOD

Thursday 1st October 2015

SKILL

LEVEL 1

A:
3 attempts:

-Max hold on the Rings  

B:

Accumulate 10 reps of:
-3-5 second negatives on the rings or box dips

C:
3 attempts:
-Max banded Ring Dips

LEVEL 2
A:
3 attempts:
Max Ring dips

B:
Find your heaviest 1 rep weighted Ring Dips

C:
Accumulate 10 reps of:

-Pausing ring dips (3 second hold at the bottom position), before pressing out  


FINISHER

In a team of 2, complete the following:

AMRAP in 6 minutes of:

-10 Push press (30kg/ 40kg)

-Max Ring Dips

SCALING

Reduce weight

Banded Ring Dips/ Box Dips