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Monday 260922

WOD: For time

For time

50 air squats
27 ring dips
50 air squats
21 ring dips
50 air squats
15 ring dips
50 air squats
9 ring dips

Pre-workout:
4 sets:
:40 alternating single-leg squats
– Rest :20

Tips

  • 9:00-14:00.
  • Sub 10:00 for more advanced athletes.
  • 5+ ring dips at a time.
  • No more than 1:30 on the air squats every round.

Scaling

Air squat Reps, range of motion, lunges

Ring dip Banded assisted, reps, box -parallette dips

HYROX

For time each

3 rounds of

25m sled push 70/100kg

1000m run

1000m row or ski or bike

4:00 rest

Scaling

Sled push Load

Run distance

Ergs distance

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