Hip Dips

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The CFJustified Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Walking Lunge w/PVC Overhead
  3. Wall Climbs (5-7 reps)
  4. Hollow Body Rocks
  5. Burpees
  6. Ring Dips

Announcements/MOB:

  • Come see the Doc at 3:30!
  • Stretch: Wall Stretch

Lift:

Sumo Deadlift
2x5 @ 60% of 1RM
1x5 & 70% of 1RM
5x5 @ 75% of 1RM

Skills & Technique: (Click below for links to more info)

Wod:

Hip Dips
 
10 Pistols
10 Ring Dips
10 Hang Power Cleans 135/95 lbs
 
10 Minute AMRAP