Skill

4min to stabilise bottom of ring dip hold
6min to practice kipped ring dips in sets of 3-4 reps (banded)

WOD

Teams of two/three – 9min AMRAP:
row for max meters
ring/static dip support

rest 3min, then

Teams of two/three – 9min AMRAP:
bike/ski for max meters
while hang from pull up bar

CategoryWOD
Write a comment:

*

Your email address will not be published.

Logo CrossFit Zueri Oberland Footer   
     © 2016 CrossFit Züri Oberland

Follow us: