S/S/S:
Back Squat
3,2,2,1,1
Increase weight ea set
Video courtesy of Catalyst Athletics. Last time hitting Back Squat before our 5X% re-test. So we want a heavy set a 3, two heavier set of 2, followed by 2 heavy singles. Each set, weight should increase. You don’t need to hit a 1RM today, but if it happens, then that’s glorious!
WOD:
21-15-9:
Ring Dips
Toe2Bar
Box Jump Overs (24/20)
| Good little Gymnastics triplet to finish your week! Try to keep a fast pace throughout. |
Scaling Options:
Ring Dips -> Stationary dips -> Dips off a box -> Push Ups (or Jump up to Ring Muscle Ups for Elite)
Toe2Bar -> Hanging Knee Raise
Box height -> 20/16 -> As needed (or jump up to 30/24 for Elite)
