August 13th, 2013

Tired of that boring ol’ 21-15-9?  Tomorrow we’ll flip the script and start from the “round of 9”!  Should be a good time.
Strength:  Ring Dip 1-1-1-1-1
– Progressively add weight to a Ring Dip, similar to a Weighted Pullup
– Scaled:  Use progressively lighter bands
Work Capacity:
9-15-21 reps of the following:
– Ring Dips
– Sumo Deadlift High Pull, 95/65 lbs
– Double-Unders
“Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts is the loser’s gambit.”
– Greg Glassman, founder of CrossFit

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