- Crossfitcove


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)

2 Rounds


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!

Leave a reply

Your email address will not be published. Required fields are marked *