Skill:

. Alternating 'EMOM' x 10 Minutes . Odd Mins: Strict Ring Dips Even Mins: 15 / 10 Calorie Row

• On the dips the number will depend on the ability of the person. If you are unassisted then choose a number between 3 & 7 reps for each interval.
• If you partake an assistance band then will do a ring a support hold (7 secs) + 3 ring dips.
• Either way in the dip portion you should be getting at least 30 seconds rest each time.
• On the Rower look to use proper technique (think back to the 4x500m WoD a few weeks back). Yes breath hard but be efficient in your drive out.
• You should be looking at 10 secs rest at least each interval.
• Scale the numbers accordingly to see this happens.
• This is not designed to kick you down & beat you up.

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WoD: 10 Min AMRAP:

. 40 Dumbbell Push Press (25kg / 20kg) 60 Calorie Row 40 Burpees Over Rower    

• Big numbers yes but go in with the attitude & intentions of getting back to your Dumbbells again.
• The Dumbbells are meant to be Heavy but you should still be able to punch out 10 reps+ at the start.
• Mantra today is to just keep moving. No matter how slow it may get.

  . Post WoD score in REPS to Beyond The Whiteboard.

Whilst one is flying.... 

........Others enjoy the show! 

(No FitAid's or Assault Bike's were harmed in the making of this photo). 🙂

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