Overhead Squat


Increase weight ea set

Video courtesy of CrossFit HQ.  Our second go at Overhead Squat this cycle.  Keep your core tight throughout, and keep the shoulders activated the whole time! Sets decrease this time so aim for going heavier per set compared to the 5X5 week



Ring Dips

Burpee Box Jump Overs (24/20)

Ab Mat Sit Ups


* 3 Rope Climbs after every set of Sit Ups

Nice, traditional triplet, with rope climbs tossed in at the end of every round.  Make sure in the rope climbs, you use the legs to pinch the rope as you climb your hands up, as the rest of the WOD will tax the arms quite a lot


Scaling Options:

Ring Dips -> stationary dips -> dip off box

Box height -> 20/16

Rope climbs -> 3 rope walks per climb


Cool Down:

Tricep mash – 2 min per side


Cobra pose – 3 min

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