Warm Up:
200m Row
6 Box Step Ups 200m Row
6 Box Step Ups 200m Row
Stright in to Skill >>>>>>
:10 Skill:
Coach led warm up
Ring Dip
- 10 Push Ups
- 2x :10 Ring Support Hold
- 3-5 Ring Dip Negatives
- 1 set of Ring Dips
HSPU (Wall, Box or DB Strict Press)
- :20 HS Hold
- 3-5 HSPU Negatives
- 3-5 HSPU
:30 WOD:
“The Grind Side”
AMRAP 16 Minutes, climbing the ladder
2 HSPU (Wall, Box or DB Strict Press)
8 Box Jump Overs 24/20″
2 Ring Dips (Banded, Push Ups)
8 Box Jump Overs 24/20″
Add 2 reps to both the HSPU and Ring Dips each round. Box jump overs do not change in reps.
:55 Cool Down: Thread the Needle Couch