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Wall Balls and Ring Dips for 1/25/2018

By January 24, 2018One Comment

For starters today, we are going to test our max effort Front Squats.  We last tested this lift in Novembers, so you may not see much of a gain.  However, be sure to record your score and compare it to your last max lift attempt so you know how your are progressing.

During the EMOM MetCon, you will perform both movements within 1 minute.  The movements should not take you more than 20-25 seconds, so make sure you scale accordingly.

Industrial Athletics WOD for 1/25/2018:

15 Minutes to Test your 1 Rep Max Front Squat

EMOM 8 Min:
10 Wall Balls (20/14)(10/9)
10 Ring Dips

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  • Scaling:

    Platinum: As written above.

    EMOM 8 Min:
    10 Wall Balls (20/14)(10/9)
    6/4 Ring Dips

    EMOM 8 Min:
    7 Wall Balls (20/14)(10/8)
    7 HR Pushups (may use box)

    EMOM 8 Min:
    7 Wall Balls (14/10)(9/8)
    7 Pushups (may use box)