Friday Group Strength and Conditioning

Teams of 2, 1 work/1 rest:
WOD 1= 15min AMRAP
-20 Ring Dips
-30 Burpee DB Step Ups 24/20 inches, 50/35 lb in each hand
WOD 2 = Deadlift
*stay at 75% of your 1RM for deadlift
Scale ring dips using feet on a box with legs straight in front of you. Emphasize fully supporting yourself in top position and turning palms forward at the top
> use a dip negative with assistance of feet > deficit pushups on rings.
Further dip Scaling concepts here
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