The Silver Fox

Skill Work

12min of Ring Dip Progressions

*  Spend 12 minutes working on ring dip skills and drills (see video below).

WOD

Every 90sec for 18min:
Station 1: 5-10 Ring Dips
Station 2: 20/18 Calorie Row or 15/12 Calorie Assault Bike
Station 3: 5-10 Unbroken Handstand Push-ups

* The goal for today’s WOD is lower intensity practice work. Those who can’t do ring dips can choose one of the scaling options from the video below. The handstand push-ups are not the primary movement that we are practicing today, however athletes may use this as an opportunity to work on unbroken sets or building strength through typical scaling options.