Today's Lift:

Back Squat
60% x5 Reps x2 Sets
70% x5 Reps x1 Set
80% x5 Reps x7 Sets

Today's WOD:

Working the Rings
 
Ring Dip
Ring Row
Ring Pull-up
Ring Push-up
 
2 rounds of 1 interval for each movement of 40 seconds work/20 Seconds rest.
Score total reps.

Warm-up:

  1. 1,500m Partner Row (250m Intervals)
  2. Alternate Row with 15 Sit-ups

MOD:

  • Back Squat
  • Ring Dip
  • Ring Row
  • Ring Pull-up
  • Ring Push-up

Post-WOD:

Stretch: Simple 5-Way Shoulder

Tallahassee CrossFit Athlete Results:

 

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