WOD - 9 October 2014 METCON: For time…2000m row, 50x ring - TopicsExpress

WOD - 9 October 2014 METCON: For time…2000m row, 50x ring dip. WU: 3-5 minutes moderate aerobic work (any mix of run, row, jump rope, stairclimb). ROM drills. Utilize 3-5 minutes to warmup to the programmed movements, cool down 2-4 minutes then complete MetCon. DIP SUBSTITUTION: Floor-assist ring dip, ring pushup or standard pushup. SCALE #1: Reduce to 1500m row, 40x ring dip. SCALE #2: Reduce to 1000m row, 30x ring dip. SKILL: Utilize remainder of hour to work on the one or two movements you suck at most. _______________________________________________________ ALT METCON: Same as posted above.

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