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