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Back Squats, and Deadlifts, and Ring Dips, Oh My!

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WOD for Thursday 120612 - Click Here For Today’s Schedule
Back Squat – 85% 1RM                       
2-2-2-2-2
–Rest–
Complete Five 90 second rounds:
You have 90 seconds to complete the following:
4 Deadlifts (315/225)
Max Rep Ring Dips

Post Back Squat Loads and Ring Dips Completed to Comments
For the strength segment, after warming up perform 5 sets of 2 rep Back Squats at 85% 1RM.  These should be heavy.  Make sure you take good rest between these work sets (2-3 minutes).  If you get a PR, be sure to put it up on the board!

For the conditioning workout, the Deadlifts are supposed to heavy.  Use as much as 85% 1RM.  At the start of each round complete 4 Deadlifts.  In the remaining time, complete as many ring dips as possible.  Scale ring dips to bar dips, parallette dips, or ring pushups as necessary.  There is no rest between rounds.

Common Ring Dip Errors

One Comment
  1. Paul K Reply
    Back squats at 245# (75% of 1RM) - was the right weight to maintain form. METCON 4 rounds of DL at 315. Dropped to 225 for the last round. Ring Dips done w/purple band Total score: 41

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