Strength:
Every Minute For 16:00
Odd: 3-5 False Grip Ring Pull Ups or 6-10 False Grip Ring Rows
Even: :30 Static Hold On Rings (Top of Dip Position)
WOD:
21-18-15-12-9 For Time
(Cap=12:00)
Deadlift
Hang Power Clean
Push Press/Jerk
Purpose of the Workout:
The purpose of our strength portion today is to build upper body pulling strength, acclimate ourselves with holding a false grip, and building strength in stability on the rings in the support position (same as the top of our dip position).
Our WOD today is a barbell complex that is designed to get your heart racing and your forearms pumped up! We will want to choose a weight that we will be able to move consistently with in order to finish before the time cap. This does not mean that we have to do each set unbroken but rest should be minimal. The key with this one is efficiency and not resting while holding onto the bar!