Work up to a 3 rep max
3 x 15 Ring dips
3 x 20 Close grip bench 65#/45#
3 x max reps handstand push-ups
3 x 100' sled rows 90#/70# (weather permitting!)
Today the WOD will look a little different to you. As part of this round of strength programing, there will be some days where we perform a lift and then follow it up with skill stations rather than a standard WOD. These stations will do a couple of things. First, they'll suplement the strength work you started the day with. We feel this will provide a greater benefit to your lifts which will make your cup bigger. Second, it gives the opportunity to spend some time on skills that we do regularly in CrossFit but without them being in the mix of a WOD. We want to see a focus on technical proficiency here. For those that are continuing to work up to performing these skills unassisted or unscaled, this will be a great opportunity to help with that. Finally, we'll use these opportunities to teach some new movements or work with new equipment (did somebody say sled work?).
We know how much you guys love hitting WODs so these skill days won't be the norm, but you will see them somewhat regularly. Keep an open mind and know that with all of this our ultimate goal is to increase your performance both in and out of the box!