Skill/Strength:
Ring Rows & Ring Dips
Beginners: Row progression and assisted dips
Experienced: 3x10 Dips. Muscle-up practice.
WOD:
AMRAP in 7 minutes of:
7 Deadlifts [wmv][mov] #315/205
20 meter Sprint
14 One legged squats [wmv][mov]
21 Double-unders [wmv]
20 meter Sprint
All weight and exercises are scaleable! Don’t panic :)