November 9th

We used our skill session today to focus all efforts on mastering the ring dip. Some athletes were finally making the transition from parallettes to the rings and some started to learn the kipping dip. This 10 minute block turned out to be pretty challenging for those unable to string more then 5 reps together.

The WOD was a nasty combination of movements. It was a great test of endurance and hips.

SKILL
10 minutes
75- Ring Dips
*Goal is to complete all reps in as a few as sets as possible

Mike Tarnapoll- 8:51 Rx- 20lb wall ball
Savanna WIlson- 11:56 Rx- 14lb wall ball/24″box

WOD
For Time!
20- Burpees
30- Wallball (16/12)
40- KB Swings (53/35)
50- Box Jumps (24/20)
40- KB Swings
30- Wallball
20- Burpees