December 14th, 2015

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Today’s WOD

A. Go every 90 sec x 3 sets – 30 sec front rack hold with barbell loaded to 110% of front squat

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For time:
1000m Row
20 Ground to Overhead (135/95 lbs)
30 Ring Dips
200 Double Unders
30 Ring Dips
20 Ground to Overhead (135/95 lbs)
1000m Row

 

Notes:

  • It’s not as bad as it looks…if you’re good at these things;)
  • L3 rx’d, L2 use the matador or boxes for stationary dips L1 will continue to work on push ups. If your chest is a little tender from yesterday scale the reps accordingly so you can move through each set of 30 in 3 sets.

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