Athletes,

Todays workout has ring dips in them. Coaches please take the time to possibly move the rings for muscle ups to the rig or lower them to where they can be used IF we have the demand for them. Otherwise stack some boxes and go to town as we have done in the past. Athletes do not be afraid to do weighted dips off the box.

Jared – ACF

A. Warmup
After general Warmup Jerk Balance add weight as needed.
*Ensure the Knee is above the ankle or slightly behind when executing

B. SWOD
Deadlift
7@65%, 2×7@75%

C. WOD
21-15-9-6-3
Power Clean 95/65
Ring Dip