February 24th, 2016

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Today’s WOD

A1. Weighted Walking lunges x 8-10 reps/leg, rest 0 sec

A2. Ring dips x AMRAP, rest 2 min x 5

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With a partner, complete 5 Rds EACH for time:

20 Russian KBS @ 2/1.5

15 Wall balls

Notes:

– For the ring dips scale in the following, if you don’t have your push up from the floor continue to use a box and try to get lower. Think about the distance between your hands and feet. If the jump from 30” to 24” is too much use a plate on the floor to split the difference. Once you can bang out some strong push ups move to doing dips on the matador or between two boxes. Ring dips should be reserved for our top athletes that have the strength to perform multiple sets of dips on a stationary object.

– learn to pace and put forth your best effort for WOD, OPENs are almost here!

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