Strength/Skill: (15 minutes)
In a 15 minute running clock:
4x strict ring dip ladder
*rest 2-3 minutes between rounds
WOD: (10 minutes)
For time
30-20-10
OH lunges 95/65
400m run between rounds
Time cap: 10 minutes
EXTRA CREDIT: 400m run, rest 1 minute, 400m run immediately post-WOD
Score:
-Skill reps completed
-WOD time
*If capped, uncompleted reps added to time cap as seconds
Coach’s Notes:
-Scale ring dips to parallel bar dips, then to boxes. If members are too strong for
boxes but too weak for parallel bars, elevate the feet on boxes.
-Scale OH lunges by weight first, and if mobility prohibits, then scale to front rack
lunges
-Lunges may be walking or in place
In a 15 minute running clock:
4x strict ring dip ladder
*rest 2-3 minutes between rounds
WOD: (10 minutes)
For time
30-20-10
OH lunges 95/65
400m run between rounds
Time cap: 10 minutes
EXTRA CREDIT: 400m run, rest 1 minute, 400m run immediately post-WOD
Score:
-Skill reps completed
-WOD time
*If capped, uncompleted reps added to time cap as seconds
Coach’s Notes:
-Scale ring dips to parallel bar dips, then to boxes. If members are too strong for
boxes but too weak for parallel bars, elevate the feet on boxes.
-Scale OH lunges by weight first, and if mobility prohibits, then scale to front rack
lunges
-Lunges may be walking or in place
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