Up Dips Creek

Pre:
2 Rounds:
12 Ring Push-Up
12 Ring Row
12 Ring Roll-outs
15 Air Squats

5 Skin the Cats
2x7 Chest to Bar Pull-Ups

WOD:

5 Rds of 3 min. Intervals

75 Sumo Deadlift High Pulls @22.3kg/50lbs

Max Ring Dips w/ remaining time of 3 min. (kip-ok)

Rest 1 min. between rounds..

Post each round.

After that show,

Tabata Toes to Rings (8 series @20 sec. working 10 sec. resting)

Post total.

Post:

10min. MWOD

Trigger Point 5 places 2 min. each

Matt B:

Ring Dips per rd. 12-11-14-10-10 

Toes to Rings: 6-6-7-7-7-7-6-5 Total= 51 reps

PS-Sumo Deadlift High Pulls w/ 45lbs are the sub for a C2 Rower, here is the breakdown...

50 SDHP=500m Row

100 SDHP=1000m Row

200 SDHP=2000m Row