Thursday, 16 AUGUST 2012

Arrive, set-up, & start personal warm-up (5 minutes) - 1 x barbell for each set of partners with 95 lbs. (men) and 65 lbs. (women); set-up rings on pull-up bars; do not put weights on bar until after teaching & warm-up

Teaching & Warm-up (10 minutes) - discuss basics and then everyone practices - split group in half and rotate after 5 minutes to other group.  After coaching, provide 5 minutes for individual practice of front squat under load.
Ring dips (Adam teaches & coaches)

Front Squat (Matt teaches & coaches)

WOD (brief and demo starts NLT 0555)

Partner WOD - find another person of about equal strength and ability

21-15-9-15-21
Front squat (95/65)
Ring dips

Concept:  This is a partner WOD and only ONE person from the terrible twosome does the prescribed work while the other person "rests."  "Resting" is defined as being full inverted in a wall supported handstand position (advanced) or holding a plank in an elevated front leaning rest position (intermediate and novice).  Once a person needs to take a break from doing the work OR when the person "resting" needs to take a break, you will rotate positions and pick up where your partner left off.  Reps do not count unless your partner is "resting" as prescribed.  Switch as often as needed, but the clock continues to run until as a team you complete the prescribed work.

NOTE:  Scale weight as needed based on your ability.
NOTE2:  Scale ring dips to straight bar dips or band/machine assisted dips if needed.

Post time and partner's name to comments.