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Friday 7/29 WoD

28
Jul

Friday 7/29 WoD

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#BecauseLouisMissesHisFriends #TooHotForSmushFaces

SKILL
3 Rounds:
Row 500m
*Rest*3 minutes
During 3 minutes rest, complete: 20 Second Dip Support, 20 Second Ring Support, 5 Candlestick Negatives
(Timecap: 20 minutes)
CONDITIONING:
5 Rounds for Max Reps of:
1.5 Bodyweight Touch-and-Go Deadlift
Strict Ring Dips
Proceed immediately from deadlift to dips, but rest as needed between rounds.

 

EXTRA WORK:
a) 15 minute volume accumulation:
– Ring Kipping Swings x 5
– Hip to Rings x 5 (performed on low rings)
– Lying Hollow Rock Transition x 3-5 (performed on low rings)
b) Back Squat 5×5 @ 90% of this week’s top set

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