Really apprehensive about DOS Updating BIOS

Well bassicly as you can see here : my BIOS Version is outdated. by clicking here :

Well i have read around and seen ALOT of people have f*&ed their motherboards updating. Im 1. updating due to no post screen ( no option to enter bios menu )

Also i would simply like to get into BIOS to OC my CPU.

Should i take the risk of updating ?

Specs :
MOBO : ASRock Extreme 970
CPU : AMD II x4 945
PSU : Corsair CX600 V2 600W
RAM : Corsair DDR3 Vengeance Racing Red, PC3-12800 (1600) 16GB
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  1. to add aswell im getting a Corsair Hydro Series H100 shall i just wait till then ?.
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