WOD 15/12/15

Affiliate Cup 18/12!

 

Come be a part of the Pride!


 

**You can click on any of the hyperlinked movements below to see a video demonstration!**

 

Strength: Gymnastic Pull by ability:

1) 5×5-10 Ring row

2) Strict pull ups – Establish max reps of strict pull ups

3) Weighted pull up – establish 2rm

4) Rope Climbs – max reps of unbroken rope climbs

Technique: kipping ring dips


MetCon: 12 min AMRAP
5 Bar MU
10 Ring dips
15 Hollow rocks

1) 10 Jumping pull upsHRPU – hollow rocks
2) Pull upsbench dips – hollow rocks
3) Chest-2-Bar pull ups – Ring dips – hollow rocks
4) Rx’d