FRIDAY | 12.08.2023

SKILL/STRENGTH:

•  ring dip progressions & ring support holds

• 6 ROUNDS - ring dip support hold

• 15sec up position

• 15sec rest

• 15sec down position

• 15sec rest

20-10-5-10-20 REPS:

• D-ball over-the-shoulder 100/75

• 3 wall walks after every set

(EXTRA CREDIT: 10m handstand walk.)

- POST YOUR RESULTS TO COMMENTS. #WOD #JUSTSHOWUP #GRUNTWORK #BENCHMARK

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