The Grand Finale

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WOD for Tuesday 121410 — – Click Here For Today’s Schedule 
Ring Dips
Do 75 strict reps
–Rest–
2 minutes each for max reps with a 1 minute rest in between movements:
Deadlift (225/155)
Box Jumps (24/20)
KB Swings (52/35)
Double Unders

Post Movement Order and Reps For Each Movement to Comments
For the strength segment, you will do a total of 75 STRICT Ring Dips.  Rep 75 should be as good as rep 1.  Scale movement as necessary.  Ensure full depth in the bottom position along with an active shoulder and full lockout at the top.  Turn hands out at a 45 degree angle at the top to make it harder.

This Metcon was the final event at the 2010 Carolina Fitness Challenge.  You may choose the order you wish to complete the movements.  Score each movement separately. 

Upcoming Events
Strength & Conditioning Rowing Foundations Certification – Saturday, January 15
Intra-Gym Challenge – January 2011
Durham Indoor Rowing Trials — Sat, February 26th

Chris Spealler on Ring Dips
[youtube]http://www.youtube.com/watch?v=afnEmGzx0Oc[/youtube]