SKILL:
Ring Dips
Advanced: Strict or Kipping 3 x 8
Intermediate: Negatives 4 x 5
Beginner: Work on holds at top of rings 10 x 20 seconds
WOD:
Helen:
3 Rounds for time of:
400m Run
21 KBS (53/35)
12 Pull-ups
AP: 4 x 30 sec Handstand Hold
WOD:
3 Rounds:
20 Box Step Ups w/ (2) DB’s at sides
15 DB Bent Over Rows
10 Slam Balls
QOD: Would you jump off a bridge with a floaty into a raging Houston Bayou just to go on a joy ride?