Announcements: West Point WOD for Warriors! Register at: http://w4w-wp.eventbrite.com/
Equipment needed: 1 set of rings & 1 barbell for every 4 people (probably need 3 set-up); bring your JUMP ROPE!!
Warm-up and instruction - starts at 0540 - 10 minutes total - split group in half with 5 minutes at each
Ring dips - demo & points of performance (Adam)
Sumo deadlift high pull - demo & points of performance (Matt)
WOD - for today's WOD we will do a 'round robin' format. Form a group with 4 people and figure out your rotation sequence. This is an individual event, but in order to conserve resources, everyone within your group with start at a different station. Everyone will rotate through each of the four stations and then EVERYONE will rest for one minute at the same time.
With a constantly running 1 minute repeating clock -
3 rounds for total reps of:
Sumo Deadlift High Pull (95/65)
Double-unders (3:1 single-under sub)
Rest 1 minute
NOTE: For max score you need to quickly transition to the next exercise once the one minute expires. Each round will last 5 minutes (4 x 1 minute work cycles + 1 minute rest). At the end of each round, use the one minute of rest to write down your total number of reps for the round.
Post total number of reps to comments.