Affiliate Team Qual WOD Week 5
Three rounds for time of:
10 Ring Dips
20 Overhead Squats, 95 lb male – 55 lb female
30 Wall Ball Shots, 14 lb male – 10 lb female
20 minute cutoff
Ring dips must be full depth. Rings must touch arm pits/shoulders and arms must be fully locked out at the top. Kipping is allowed. Bar starts on the ground for overhead squats. Overhead squat must come past parallel and hip must come to full extension at the top. Wall ball shots must physically hit the blue tape and squat must come past parallel. If performing WOD for score in the affiliate team competition, ring dips must be performed on rings hung from ceiling.
Today’s skill work will be hip external rotation in the deep squat, shamelessly stolen from this episode of the Mobility WOD, from approximately time 1:00 to 3:00