2020-11-24 WOD

OVERVIEW

Today’s WOD is a couplet of front squats and ring dips. With a much lower volume on the Front squats, we’ll be looking for a more heavily loaded barbell (approx. 65%). Even with a heavier bar, the goal here should be unbroken reps for both movements.


WARM-UP

Mobility/Activation

  • Piriformis mash

  • 3 min squat w/plate

  • PVC dislocations + around the world

Warmup

  • 2 min row/bike/run

  • 2 Rounds of:

  • 10 T push-ups

  • 15 Hollow rocks

  • 10 Squat jumps

Build to heavy triple Front squat


WOD


For time:


9-7-5 Front squats


21-15-9 Ring dips



COOL DOWN


Couch stretch


Pec mash


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