1st January 2019
WOD WOD, January 2, 2018
Pull n Dip
Metcon (Weight)
Every 4MOM x 4 Sets : Complex / Building
Minute 1 :
5 x Hang Power Cleans
Plus
10 x Front Rack Reverse Lunges
Minute 2 : REST
Minute 3 :
Max Set strict ring dips
Minute 4 : REST
Record complex top weight / total strict ring dips
RD OPTION :
Ring Push Up max effort
3-8 x Perfect Push UP + 10 Second ring support
Metcon (AMRAP – Reps)
RECORD TOTAL DIPS
Metcon (AMRAP – Rounds and Reps)
Finisher WOD
AMRAP in 7 Minutes
40 x Dubz
30 x Air Squats
20 x Ab Mat Sit ups
OPTIONS:
Dubz : x 20 or 80 x singles
