Coop Doing what Coop does best.



Skill: Weakness/ Mobility Work

Use this time to work on a skill that eludes you or to work some mobility on sore/tight areas that are bothering you.


WOD: 4 Rounds

30 Seconds – Top of Ring Hold

30 Seconds – Max Ring Dips

–Rest 60 Seconds–

30 Seconds – Handstand Hold

30 Seconds – Max Handstand Push Up

–Rest 60 Seconds–


Score is Total # of Ring Dips and HSPU. For Rx you must hold the top of Ring dip and Handstand for the full 30 Seconds each round.