Warmup:

200M jog

10 Cobra to Down Dog

10 Hollow Rocks

10 Alt V-Ups

200M jog

5 1-arm DB deadlifts per side

5 1-arm DB high pull

6 Alt DB Snatch

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar

WOD:

“Dickies Triplet”

5 Rounds For Time:

200M Run

12 Toe2Bar

8 Alt DB Snatch (50/35)

Video courtesy of Box Programming.

Today we take a look at a WOD from this year’s CrossFit Games.  The “Dickies Triplet” was a fun event to watch, not just because it looked cool in the arena, but also because it was classic CrossFit!  Get the work done!

Scaling Options:

Run -> 250M Row

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups

DB weight -> 35/50 (ELITE: 100/70)

Cool Down:

Iron Cross – 1 Min per side

Cobra Pose – 2 Min