Strength

EMOM for 10 Minutes

Odd Max Effort Set of Ring Dips
Even :30 seconds of Double Unders

The most difficult option for Dips will be on top of the Rings but they can be scaled down to parallel dip bars or as bench dips if this is a new movement for you.

On the even minute perform a set of 30-50 Double Unders. If you are still working on mastering the movement use the first half of the minute to get as many double unders as you can.  Try to come up with a rep scheme that you can maintain.  Most folks start with alternating between singles and doubles.

WOD

Today’s metcon is a classic and beautiful workout from HQ.

For time

5 Rounds

400M run
15 Thrusters 95/65lbs

Off Ramp WOD

3-5 Rounds

400M run
15 Thrusters

Obviously this workout can be scaled by weight, and thrusters can be performed as goblet squats if you are still working on squat mechanics but don’t forget that if you are new to CrossFit and CrossFit Davis we encourage you to consider the total volume of the workout.  Keep the intensity up and keep going as long as you are moving well!