5 Ring Dips
10 Wall Balls (20/14)
15 Double Unders
Post time to comments and the whiteboard.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
We fully understanding that we just finished a bunch of muscle up madness. These dips will only serve to strengthen both your resolve and form to build towards that muscle up. Substitutions are two bar dips per ring dip. The ring dip is a source of un-ending amusement as to how much harder it is than a bar dip. Strive for full range of motion. The ring top should hit your armpits at minimum, and maximum your wrists should hit your armpits.
Feel free to wall ball on one of the posts of the pull up rig since there is a lot of transition in this AMRAP.
Training Videos.
-
Chris Spealler talks about the ring dip.