WOD
PART 1: Weighted Ring Dip
1RM Weighted Ring Dip
*Score = Heaviest Load
PART 2: “RING POP”
AMRAP 13:
3 Strict Ring Dips
30 Double Unders
3 Dumbbell Snatches (35/20)
3 Strict Ring Dips
30 Double Unders
6 Dumbbell Snatches (35/20)
3 Strict Ring Dips
30 Double Unders
9 Dumbbell Snatches (35/20)
…
[Add 3 Dumbbell Reps Per Round]
*Score = Total Rounds + Reps
Score Example: If an athlete finishes the Round of 15 Dumbbell Snatches and completes 10 Double Unders into the next Round. . . their score would be 5+13.
MOBILITY
1:00 Lay and Pray
AFTER CLASS
3-3-2-2-1-1:
Snatch
3 Sets:
10 Barbell Good Mornings
10 Strict Toes to Bar
