General Warm Up
Dynamic Drills | Squat | Shoulder Prep
Strict Ring Dip | Hang Squat Clean
WOD
“Bubble Squeek”
For Time:
21 Strict Ring Dip
600m Run
16 Strict Ring Dip
800m Run
13 Strict Ring Dip
600m Run
Then
21 Hang Squat Cleans @ 50 | 37.5kg
600m Run
16 Hang Squat Cleans
800m Run
13 Hang Squat Cleans
600m Run
Time Cap = 27 min
Scaling and modifications:
*Banded Ring Dips | Box Dips
*Reduced Reps: 18 – 14 – 12
*Reduce Run: 400m – 600m – 400m
*Weight as needed: 2 sets max
WOD Results
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