MONDAY | 10.21.2024

SKILL/STRENGTH:

•  ring dip progressions

• 6 ROUNDS: ring dip support hold

• 15sec up position

• 15sec rest

• 15sec down position

• 15sec rest
  

5 ROUNDS:

• 3MINS WORK: 500m row

• 3MINS REST

(SCORE: SLOWEST ROW TIME.)

POST WOD:

• accumulate 5MINS plank hold

• 50 hollow rocks

- POST YOUR RESULTS TO COMMENTS. #WOD #JUSTSHOWUP

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