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Monday January 7th

6
Jan

Monday January 7th

Warm up-6 minute bike. Teams of 2. switch every minute… want to race your friends. Go for it.
:07 after Start “Bring Sally Up” with Overhead squats with a pvc pipe, perfect ohs… feeling strong.. try it with an empty bar, but have your pvc pipe close by
Strength
1-1-1-1-1-1+ You are building to a 1 rep max back squat today. Work in pairs USE SPOTTERS
Newer athletes 5 sets of 5 to drill form

Wod

21-18-15-12-9-6-3 reps for time of:
Ring dips
Overhead squats

Men: 115 lb.
Women: 75 lb.

Scroll for scaling options.
Post time to comments.

Compare to 151023.


Related:
CrossFit WOD 180623 Tips With Rory McKernan
The Ring Dip
Overhead Squat Therapy


Scaling
Reduce the reps and load so you can keep moving with limited breaks.

Intermediate Option
18-15-12-9-6-3 reps for time of:
Ring dips
Overhead squats

Men: 95 lb.
Women: 65 lb.

Beginner Option
15-12-9-6-3 reps for time of:
Jumping ring dips (Or Bench dips)
Overhead squats

Men: 45 lb.
Women: 35 lb.


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