S/S/S:

Tricep Mobilization

Video courtesy of Mobility WOD.  Will do some feathering and mashing first

Dip Technique

Video courtesy of CrossFit HQ.  Your body position at the start of the dip is one of the most overlooked areas.  If you set up properly and keep the body in optimal positioning, you conserve energy to knock out more reps.

WOD:

“Wilmot”

Six rounds for time of:
50 Air Squats
25 Ring dips

pic courtesy of CrossFit HQ.  Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

Scaling Options:

If you can’t do Ring Dips, try stationary dips, or dips off a box.  If that doesn’t work, do dips off a bench

X-tra:

Banded tricep stretch – 2 min per

Doorway stretch – 2 min per side