WOD 3/19

Performance
A. Build to a challenging OHS in 10:00
B. OHS x3x5 @ 80%  Rest 2:00
C1. DB SLDL x5/leg x5 by feel Rest :60
C2. Power Clean to Strict Press x2-3×5 by feel  Rests :60

Foundations
Skill: Dip Progressions
(Seated Box, Box, Rings)

Workout
A1. Dips x 3-5 x 5
A2. Ring Rows x5-8 x 5
*Scale Dips appropriately
*Horizontal as Possible on Ring Rows

then…

3 Rounds
8 Renegade Rows (Push-up, R, L = 1)
20 M Lunge (10 M down and Back)
*Focus on Wrist and Shoulder Position on Lunges

“Few things in the world are more powerful than a positive push. A smile. A world of optimism and hope. A ‘you can do it’ when things are tough.” -Richard M. DeVos