When I dip you dip we dip

When I dip you dip we dip

1. Warm up 

2. Skill work - rings dips 

Work on technique 

1 min max ring dips 

EMOM 6min 

50% of max # 

3. Wod .. 15 min AMRAP 

10 wallballs 

5 pull ups 

10 box jumps 

40 double unders / 80 singles 


Bonus Wod .....  Festivous Wod 2 

Female Novice/Masters

75, 85, 105, 125, 145, 165, 175, 185

Male Novice/Masters

95, 115, 155, 195, 235, 275, 295, 315


Female Intermediate

95, 105, 125, 145, 165, 185, 195, 205

Male Intermediate

145, 165, 205, 245, 285, 325, 345, 365

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