SKILL
Work through the progressions for the Ring Dip
-Box Dips
-Holding support on the Rings (20 second hold)
-Ring Dips
-Weighted Ring Dips
-Kipping Ring Dips
IMPORTANT
If you can support your body on the rings jumping into position is not going to make this easier. Instead lower the rings and try to support your body by slowly lifting your feet.
FINISHER
In a team of 2, complete the following:
AMRAP in 8 minutes;
In the time that it takes Athletes 1 to complete
– 20 Dynamic Hollow Rocks
Athlete 2 must complete
– As many Ring Dips as possible
Once the athlete has complete the 20 Dynamic Hollow rocks they must high five their partner and switch over.
The score is the amount of Ring Dips completed in 8 minutes.
