Explosive Strength
Gymnastics
Ring Dip Progression Skill Work
WOD
Near Death Flex-Perience (2 Rounds for reps)
Death By Ring Dips
—5min Rest–
Death By Hang Power Cleans (60% BW)
**Perform 1 rep on the first min, 2 on the second and so on until you can not complete the given reps in the given time
**Minimum 10min of work required on each movement
**Score highest round completed of each movement
—5min Rest–
Death By Hang Power Cleans (60% BW)
**Perform 1 rep on the first min, 2 on the second and so on until you can not complete the given reps in the given time
**Minimum 10min of work required on each movement
**Score highest round completed of each movement
$ Out
3 x Max Dumbbell Sit Up Complex (25,15)
Complex = 2 Oblique Twists (each side) + 2 Overhead Sit Ups
Complex = 2 Oblique Twists (each side) + 2 Overhead Sit Ups