WOD for Wednesday, Sep 20, 2017


Every minute on the minute for 5 min

  • 2 Strict MU/ Negative MU/ MU on low rings

Strict false grip C2B

3 x Max set of strict false grip C2B (on the rings)

Deep ring dip

3 x Max set of ring dips (as deep as you can go)

Rocks (Optional extra)

2 rounds for quality

  • 50 Hollow rock
  • 50 Superman rock

Scale enough to keep the movements looking good through the entire workout.

Open Gym

Make a note of your achievements in 'Open Gym'