5 Nov 14 Hump Day AMRAP.......

DROM

Skill/Str

Fun with Rings

 5x3 Ring Dips

Everyone does them lower them and have folks do them with feet on ground if needed, be very careful with this if they start shaking stop them, make sure to tell them not to fight the rings to stay on them, just drop

  3x3 Skin the cats

• Start in a a dead hang position with body hollow and hands turned out
• Do a toe raise and allow the feet to continue through your elbows
• Stay in a pike position and send toes toward the ground
• Finish in a hollow body position and arms in full extension
• Tuck your head in and bring thighs to your chest as you initiate the rewind
• Finish with hang in hollow body position

Note: Allow the rings to turn freely as your body goes through the movement

 

15 Min AMRAP

WOD

10 Burpees

5 C2B Pullups (sub jumping C2B)

10 Box Jumps(must jump no step) 20/16

5 Pushups

100m run

 Cashout

Immediately after stop

1  min planks

 Forward, side, bridge, side