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.