Skill: 10 min
Dips or Muscle-ups
Accumulate up to 25 reps of ring dips or ring muscle-ups.
Work on kipping ring-dips or choosing appropriate modifications when ring-dips are in the workout. Please do not accumulate more then 25 reps while practicing. Please choose one or two of the following drills or progressions to work on your ring-dips:
Don’t Bird Peck Your Ring-Dips ** This one is good!!
Getting Your First Ring-Dip
1,000 Meter Row
50 Thrusters (45/35)
Sc: 750 row
Assisted pull-ups or ring rows
*Coaches - use a “late start” for this so all athletes can do this benchmark WOD in the order it was written.