Ring Dip Luke

By: 321go 1 Comment

Ring dip luke 

Luke shows off his strength and balance skills by cranking out a few sets of ring dips during the warmup.  He sure has come a long way fast, and all it took was a little bit hard work and determination. 

Friday WOD

Power Clean / Front Squats


Do a Power Clean and then go right into a front squat, followed by a rest and increase in weight.  This is a relatively heavy weight, low intensity day just make sure to rotate fast.  Enjoy!

Cool Down

Deadlifts 5-5-5-5-5 or
Row 1000m

Advanced Intermediate Foundational
Scale to capabilities


  1. James Humphrey, Jr. says:

    Thanks Graham! I’ve been wanting to do some heavy work; I think I’ll take off early and try to be there by 4:30.

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