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15 min to establish 3-rep max Weighted Ring Dip
Then
2 rounds for reps
2min row for calories
30sec rest
2min wall ball 20/14
30 sec rest
2min toes to bar
30 sec rest
2 min Burpee
30 sec rest
Post load and reps to comments. Compare to 11/6/13.
Tomorrow's WOD is
ReplyDeleteEMOM for 10 min for perfect form
1 muscle snatch
1 hang power snatch
1 hang squat snatch
1 overhead squat
When completing the sequence, focus on keeping your torso upright and maintaining proper foot position during the jumping and landing portions of the movement.
Then
2 x 5min AMRAP with 2 minutes rest between AMRAPs. During each AMRAP, climb the following "ladder" as high as you can.
1 Push Press, 135/95
2 Box Jumps, 24/20
3 Push Press
4 Box Jump
5 Push Press
6 Box Jump... etc.
Got my first ever unassisted ring dip tonight, yay!
ReplyDeleteWOD: 207, sub situps for the T2B