Friday, 8/21/2015


Skill Work:
15 Minutes of Pull-Up Instruction
Strict, Gymnastics Kip, Butterfly Kip

3 Rounds:
10 Alternating Pistols
10 Deadlifts (155#/105#)
10 Ring Dips

3×8 GHD Bench Press

2×25′ Monster Walks

Post your results to the comment section.


  One thought on “Friday, 8/21/2015

  1. BritLuko
    August 21, 2015 at 9:01 am

    Skill Work: Dan helped me a ton today on my kip!
    WOD: Deadlift @ 105, pistols with other foot tucked behind to help when needed, 5 ring dip negatives+5 self assisted ring dips.



  2. Catie
    August 21, 2015 at 10:47 am

    WOD 5:06
    Pistols with one foot tucked behind ankle
    Ring dips with feet on box
    DL 105#


  3. Erin
    August 21, 2015 at 2:26 pm


    Subbed 15 55# kb swings for deadlifts
    Ring dips with feet on a box

    Loved the skill work section of the WOD. Dan is so helpful!!! 🙂


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