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Warming up with Dan, Mark and Ryan (muscled-up to do his ring dips!). Yeah, your workout is our warm-up.
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These weights are kilograms. There are several athletes doing at least 1 rep (i.e. 1RM) of 2 x body weight (BW)
Focus: Strength
Warm-up:
Medicine ball warm-up
3 rounds of:
1 min. partner, seated overhead medicine ball toss
1 min. squats
Skill/Specific Warm-Up:
3 x rope climbs
30 x dips (rings or bars)
WOD: Max deadlift
7, 6, 5, 4, 3, 2, 1