Wednesday’s WOD 01.02.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (No Measure)

Ring Dip Skill:

:15 Top of the Ring Hold

:15 Bottom of the Ring Hold

5-7 Jumping Ring Dip (from bottom)

5-7 Ring Dip Negatives

3-5 Strict Ring Dips

3-5 Kipping Ring Dips

Metcon (Time)


Power Clean 95/135

Ring Dip
*14min timecap

*ring dip: scale reps back to something manageable, 18-15-12-9 or 15-12-9-6, etc. HR Push-Ups can also be used as a modification.

Metcon (No Measure)

3 Sets:

20 Hollow Rocks

30 Sit-Ups

40 Shoulder Taps in Plank Hold