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14th June 2018

WOD WOD, June 15, 2018

Fruit Cake Fridays

Warm-up
Coach K Double Dip Prep
3RM Weighted Dip (Weight)
3 Rep max weighted dip from box platforms

Every 2.00 x 7 sets:

3 x Weighted Dips

Set 1 @ Body weight, add load as you progress

OPTIONS :

1. 3 Reps at BW every set + 10 second hold
2. 3-x Bench Dips + 10 Second hold of boxes

Metcon (Time)
5 Rounds for time – 15 Minute cap

50 x Dubz
10 x Shoulder 2 Overhead 52.5/35kg
REST 60 SECONDS

RX PLUS : 3/1 x Muscle Ups each round

OPTIONS :
BB: Reduce Load – Unbroken
Dubz : 25 / 75 x Singles

COOL DOWN
5 x 10 Banded pull apart

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