Skill/Strength: Back Squat/Dips

EMOM x 15

Min 1-2: 3 Back Squats @ 50% + 5 Sit Ups

Min 3: Change Weights/Rest

Min 4-5: 3 Back Squats @ 60% + 5 Sit Ups

Min 6: Change Weights/Rest

Min 7-8: 3 Back Squats @ 70% + 5 Sit Ups

Min 9: Change Weights/Rest

Min 10: 3 Back Squats @ 80%

Min 11: Rest/Drop Weight to ground and set up rings

Min 12: 7 Dips

Min 13: 6 Dips

Min 14: 5 Dips

 

 

WOD:

For time:

5–10–15–20–15–10–5

Overhead Squats 95/65

Toes-to-bar

 "Nate" 

"Nate" 

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