Dips, 3 x 10 Ring or Bar - No bands on rings unless you can do 10 UNBROKEN bar dips to good depth.
Rope Climb Practice

Sport Strength:

1a ) 4 x 8  Ring Dips 

1b) 2 Rope Climbs for Time.


5 Rounds for time:
10 Burpees
15 Jumping alternating lunge
20 double unders
40 Meter Shuttle Sprint ( 4 x 10 m)
Rest 90 seconds in between rounds.
Compare to 3/1/12

Daily Challenge:

Hip Bridges, 6 x :15 sec hold


Calves on Post, Scorpion

Post loads for your Strength/Sports Strength & Time for WOD to comments.

2 comments (Add your own)

1. Ray wrote:
3x10 bar dips unbroken @bw
superset 3x7 strict pullups last 2 reps superslow down and up
legs still recovering from ropeburn scabs so pu instead

14:26 wod
This is a favorite.

Tue, January 29, 2013 @ 7:19 AM

2. Bjbender wrote:
Fun little wod. Nice to have the 90 second breather between rounds.

WOD 11:50

Tue, January 29, 2013 @ 10:35 PM

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