Thursday during Hang Power Cleans and Bar-facing Burpees
Thursday during Hang Power Cleans and Bar-facing Burpees WOD

After. Making some nice sweat angles.
After. Making some nice sweat angles.

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:15p: College CrossFit- Michael
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Skill Work/Strength Strict Ring Dips: In 10 minutes work on strict ring dip progressions.
Then… Every minute for 4 minutes:
30 seconds max strict ring dips (1 second count going down, 1 second count going up)
30 seconds rest
B. Complete 6 rounds for time:
5 Ring Dips**
20m Overhead Walking Lunge (45/25 plate)
5 Plate Ground-to-over head (45/25 plate)

**Modify with feet on box. No Bands. Kipping allowed.

And coming Saturday…

OPEN WOD 14.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Scaling options available.

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