Tuesday “Dips” 11-10-15

VOD

“Come now, let’s settle this,” says the Lord. “Though your sins are like scarlet, I will make them as white as snow. Though they are red like crimson, I will make them as white as wool.

– Isaiah 1:18 NLT

Strength

Weighted Dip OR work the negative and/or support position

5×3 Reps (AHAP)

*Try to Improve on last week

WOD

10 Min AMRAP

Unbroken Rx Double Unders OR Single Unders (Rec)

Every Break Perform (alternating – different movement each time – not the same one!)

Rx

-5 Cal Row
-5 GHD Sit Ups
-5 Shuttle Run (5 Meters down and back)

Rec

-5 Cal Row
-5 Ab Mat Sit Ups
-5 Shuttle Run (5 Meters)

*Score is total Jump Rope (Double or Single).

Cashout

Planksgiving