Every 2 minute for 10 minutes:
8-10 Ring Dips
8 Bird Dogs (4 on each side)
:30 L Hang from the Pull up Bar
500/400 M Row
50 Double Unders
30 1 Arm DB Clean and Press (switch every 5)
Coach’s Tip: Today we have some skill work coupled with a quick two round workout. For the Skill work lets focus on good position and progressions for the Ring dips. No bands today! Just negatives, holds or feet off a box. For the WOD it should be a fast one (around 10 minutes). Again, you should be moving fast!
Dan P. killing it per usual!