Satans Whiskers

CrossFit Valley Forge – Daily WOD

We want to continue to maintain our strength and having not back squat in a little bit, today will be a good test and continuing with sets of 8 to start building our muscular endurance. We’ll add in some Ring Dips to continue with that gymnastic base while not expending everything we have.

Then we hit an intense triplet up with a somewhat heavy barbell. Don’t let Round 1 or 2 and being fresh trick you into going too fast too early. Nice and steady and go for it Round 3.

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Strength

Back Squat (Heavy Single, then 8-8-8 UB)

Find Heavy Single in 8 minutes, then E2MOM choose a max weight for across the board and complete reps of 8-8-8

Gymnastics

Ring Dips (4×3-5)

Superset Back Squats with Ring Dips (Bench Dips). Start supersetting your Dips after you complete your Heavy Single.

Metcon

Satans Whiskers (Time)

3 Rounds:

10 Pull-Ups

10 Front Squats 135/95

10 Barbell-Facing Burpees

Rx+ C2B, 165/110

Rx M 115/80

Satans Whiskers (Time)

3 Rounds:

10 Pull-Ups

10 Front Squats 135/95

10 Barbell-Facing Burpees

Rx+ C2B, 165/110

Rx M 115/80