1) STRETCH:
2) WARM UP:
**SKILL WORK**
OVERHEAD SQUAT
3) W.O.D:
FOR TIME COMPLETE:
50 Overhead Squats #135 (FTF)
+5 Box Jumps 30" every time you break.
*Post total time to complete and number of breaks to comments. Also note that the load for OHS's must be taken From The Floor (FTF) in order to post a RXd time.
**RAMP WOD**
10-1-10 OF:
OVERHEAD SQUAT #75
RING DIPS (Assisted/Off Box/Dip Bars)
*Post total time to complete in comments. Also note how you performed Dips (scaling if any).
**The scheme is as follows:
10 OHS
1 RING DIP
9 OHS
2 RING DIP
8 OHS
3 RING DIP
... AND SO ON, FINISH AT 1 OHS / 10 RING DIPS.
FOR TIME COMPLETE:
50 Overhead Squats #135 (FTF)
+5 Box Jumps 30" every time you break.
*Post total time to complete and number of breaks to comments. Also note that the load for OHS's must be taken From The Floor (FTF) in order to post a RXd time.
WHITEBOARD
**RAMP WOD**
10-1-10 OF:
OVERHEAD SQUAT #75
RING DIPS (Assisted/Off Box/Dip Bars)
*Post total time to complete in comments. Also note how you performed Dips (scaling if any).
**The scheme is as follows:
10 OHS
1 RING DIP
9 OHS
2 RING DIP
8 OHS
3 RING DIP
... AND SO ON, FINISH AT 1 OHS / 10 RING DIPS.
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