Tuesday, August 14, 2012

A. Ring Dips
Beginners: 1. 1 . 1 eccentric on bars or ring x 3 sets; rest 2 min.

Intermediate: 1-2  ring dips every 90 sec x 7 sets; get a spotter if necessary

Advanced: 3-5 ring dips @ 51x1 x 5 sets; rest 120 sec.

B. 20 OHS 55/85 lbs
     400 meter run
     3 rounds for time

PM WOD for BCBD Competitors
2000 meter row for time.