SWOD
Overhead Squat – 65% of 1RM, 12×3, set begins every 30 seconds
WOD
3 min AMRAP – Bodyweight Back Squat
Immediately followed by (meaning clock won’t stop. You’ll jump right into these)
15 Min AMRAP – 10 ring dips, 10 ring rows
Enter total reps for squat, then total completed rounds for ring dips and ring rows, as well as comments to this post.
Cash Out
3×10 Reverse Hypers
Check out the progression Chris Spealler (courtesy of CrossFit Park City) does in the video. Be ready to move through these at a good pace so we can get to the WOD.
Also, please send me your email or give it to me in person at the gym. I am going to get accounts for each of you for LogWod (if you don’t have one already). This site is awesome for keeping track of your progression, and will be a great source should you need to look up past performance.
CrossFit Team Offutt Tactical Fitness 