Powering the Rings

Today's Lift:

Shoulder Press
65% x5 reps
75% x5 reps
85% x5x3 sets

Today's WOD:

Power Clean 67% of C&J 1RM
Ring Dip
  
21-15-9 Reps for time.
Time Limit: 12 Minutes

Warm-up:

Pacer Run 400m 
3 Rounds of:
  1. 10m Elbow-to-Instep
  2. 10m Inchworm w/pushup
  3. 5 Ring Dips

MOD:

  • Power Clean 10 in 10
  • Shoulder Press
  • Ring Dips

Post-WOD:

Skin the cat x5

Tallahassee CrossFit Athlete Results: