Workout of the Day

WOD Wednesday 10/19/16

MetCon:
In teams of 2, complete for time:
8x400m Run Relay (4 each), then:
8x500m Row Relay (4 each).

Gymnastics:
5x5 Ring Dips @ 311 Tempo. Complete the dips with a 3 count negative into a deep dip position, drive out from the bottom with force, lock out and flash out (externally rotate - show palms) at the top for a count. Rest as needed between sets.

Scale to 8x :15 sec ring support holds, or 5x5 with the just the negatives if driving out of the dip is difficult.

Crossfit Vibe

2925 Airway Ave, Unit B

Costa Mesa, CA, 92626

Email: jeff@crossfitvibe.com

Phone: 949-236-6443