For time:
15-12-9 reps of:
Back squats
30-24-18 reps of:
Ring dips
♀ 155 lb
♂ 225 lb
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Scaling:
Today’s couplet incorporates a heavy barbell and a gymnastics movement. If you have a rack, use it. If not, use a load that allows you to take the barbell from the ground and safely transition it to the back rack or change the movement to a front squat. The load of the barbell should be moderately heavy, however, once the barbell is on your back, you should be able to grind through each set unbroken. As long as you can maintain consistent sets of 5 ring dips, perform the prescribed number of reps.
Intermediate option:
For time:
15-12-9 reps of:
Back squats
15-12-9 reps of:
Ring dips
♀ 95 lb
♂ 135 lb
Beginner option:
For time:
15-12-9 reps of:
Back squats
15-12-9
Jumping ring dips
♀ 55 lb
♂ 75 lb
Resources:
The Back Squat
The Ring Dip
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Featured photo:
Taken by FLSportsGuy Photography at the WheelWOD Games in Raleigh, North Carolina.