Tech: Yesterday we used the Sumo Deadlift to test lower body strength, today we will look at upper body strength using a 1 rep max ring dip. If you need bands find out what is the lowest band you can use, otherwise put on a weight vest or two, strap on a dumbbell see how heavy you can go. 7 sets HEAVY. Weighted Ring Dip Max 1-1-1-1-1-1-1 WOD: Tabata Shuttle Sprints The gym is roughly 20m long, we are going to test your speed and how quickly you can change direction. How many times can you cross the gym in 4 minutes of 20 seconds on, 10 seconds rest. Coaches break your classes into heats to be sure there is enough room. Toxins in Toxins Out I'm thinking of cutting down on the make-up.