Friday November 16, 2018

Due to continued poor air quality this workout will be focused on increasing strength and less on conditioning(heavy breathing).

30 minutes

Part 1)10 minutes
:60 wall sit arms extended 25/15
AMRAP ring dips*
Part 2) 10 minutes
:60 wall sit arms extended 25/15
AMRAP rope climbs**
Part 3) 10 minutes
:60 wall sit arms extended 25/15
AMRAP sets of 5 back squats 245/155*

Women go in order, starting with wall sit and ring dip. Men start with Part 2 then move to part 1. All athletes end on part 3.

*barbell must be re-racked after every set of 5
**legless if you have them. As needed sub ring pull-ups, seated to standing pulls, or other less scary movements
*** scale to narrow grip push-up on dumbbells, box dips or bar dips

Thursday, November 15th, 2018 at 10:30 pm / WODS