Announcements - Beat Air Force!
Equipment needed - set-up rings and grab a set of dumb bells and a weighted bar (near the sit-up mat) per person.
Warm-up and instruction - Matt will demo and coach the Ground to Overhead with dumb bells and Adam will demo and coach the overhead squat. Everyone will have a chance to practice each movement. We will start the WOD NLT 0550.
WOD:
AMRAP 15
21 x ground to overhead (40 lbs. dumb bells - scale as needed based on ability and equipment available)
21 x ring dips
21 x overhead squats (black weighted bar - heaviest you can do)
Run 2 x gym loops (800 meters)
Post number of rounds complete to comments.
3 comments:
was going to come in and work on bar muscle ups and such so naturally they had a health and welfare this morning.
lucky me!
Still have combatives after, going to run after that.
10 seconds short on a complete 2nd round.
Scaled GTO to 35. Definitely gave me the extra boost I needed to keep the intensity up.
Aloha,
My goat on this one was GTO. I used 45lbs because that is all that was left. Ring dips weren't bad, and OHS were nothing (relatively).
1 round + coming down the stairs on my first gymloop.
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