061710

Warm Up
Over Head Squat 5-5-5
Please use 2 warm-up sets to practice form and depth before starting your first set of 5.

One of my favorite videos. Not only did Nicole get the most repetitions (with the same weight), but look at the difference in Range Of Motion.



WOD
AMRAP in 7 min of:
11 KB Swings
7 Rings Dips or 11 Box Dips

Both of these movements are part of you skills test, so as usual make sure to practice proper form and "Range Of Motion". If time permits, partner up to help count reps and watch movements.