Strength: Overhead Squat 2-2-2-2-2
WOD: Complete (or a 15:00 time cap):
- 21 Ring Dips*
- 50 Alternating Jumping Lunges - prison style (25/leg)
- 15 Ring Dips*
- 50 Alternating Jumping lunges - prison style (25/leg)
- 9 Ring Dips*
*Ring Dips must be completed with at least a full second hold at the top completely locked out (palms rotating forward, chest up, shoulder blades pulled back and down). If unable to do so on dips, use ring push ups. If still not able, use ring push ups from the knees. But the lock out should be the same as the dip!
*Ring Dips must be completed with at least a full second hold at the top completely locked out (palms rotating forward, chest up, shoulder blades pulled back and down). If unable to do so on dips, use ring push ups. If still not able, use ring push ups from the knees. But the lock out should be the same as the dip!
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