![](https://crossfithurstville.com.au/wp-content/uploads/2023/12/Karen-ring-dip-1024x684.webp)
![](https://crossfithurstville.com.au/wp-content/uploads/2023/12/Karen-ring-dip-1-1024x684.webp)
![](https://crossfithurstville.com.au/wp-content/uploads/2023/12/Farzan-ring-dip-1024x684.webp)
![](https://crossfithurstville.com.au/wp-content/uploads/2023/12/Scott-ring-dip-1024x684.webp)
![](https://crossfithurstville.com.au/wp-content/uploads/2023/12/Karen-ring-dip-2-1024x684.webp)
![](https://crossfithurstville.com.au/wp-content/uploads/2023/12/Farzan-ring-dip-1-1024x684.webp)
![](https://crossfithurstville.com.au/wp-content/uploads/2023/12/Scott-W-ring-dip-1024x684.webp)
Warm up: 500m row 30 double unders 5 barbell good mornings 20 double unders 5 barbell good mornings 10 double unders 5 barbell good mornings WOD: A. Speed Deadlift 2-2-2-2-2-2-2-2-2-2 EMOM @ 65% B. 21-15-9 reps of: deadlift 315/205 box jumps 30″/24″
Warm up: 500m row 30 double unders 5 barbell good mornings 20 double unders 5 barbell good mornings 10 double unders 5 barbell good mornings WOD: A. Speed Deadlift 2-2-2-2-2-2-2-2-2-2 EMOM @ 65% B. 21-15-9 reps of: deadlift 315/205 box jumps 30″/24″