S/S/S:

Weighted Dip

5.5.5

Try to either stay with the same weight or increase each round

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Prior to today’s WOD, give these progressions a try…

Videos courtesy of Gymnastics WOD.  Coach Carl Paoli showing progression one of a candlestick roll to a squat.

In progression two, we move on to attempting to come up in a pistol.  Why do these?….

WOD:

10-8-6-4-2

Hang Clean (135/95)

Pull ups

Alternating Candlestick to pistol

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Photos courtesy of Janeen Chang and Tony Frescas.  North Central Regional and multi-time CrossFit Games competitors Libby Dibiase and Stacie Tovar have both donated time in the past to helping out Military Affiliates.  Both have covered MC duties at throwdown events for CrossFit Team Offutt Tactical Fitness out of the kindness of their heart.  Not only awesome athletes, but even better people!

Cheer them on this weekend as both of them (as well as a ton of other Midwest all stars) will be giving it their all at the Central Regional.  Click on either pic to go to the Games website to see the schedule for this weekend.