Dippy-Do

Rough Couple of Days... Extremely tired and feeling this weeks WOD's...
That was also said last week about this time...So the USCrossfit Programming must be kickin' it for us!


Warm-Up ~ 
400m Run
25 Air Squats
Scorpion Stretch
15 Pull Ups
1 Min Paleo Chair
30s Shoot the Duck (Rt & Lft)


Front Squat Form/Technique


WOD (Dippy-Do)
5 RFT ~ 
20 Dips (Ring if you prefer)
8 Front Squats (135# / 95#)
8 Burpees
200m Run (2 Laps on Rnds 1, 3, 5 / 1 Lap on Rnds 2 & 4)


Val ~ 22:28 (Purple Band)
Desi ~ 23:00 (85# / 2 Rnds = Purple, 3 Rnds = Green)
Maloney ~ 22:04 (2 Rnds = 95#/3 Rnds = 85# / Purple)
Feidt ~ 24:50
Britt ~ 28:00
Avalanche ~ 22:55 (claims F.S. was not low enough...however, he hit parallel)
Krommy ~ 20:07 (absolutely tearin' it up!)
T-Lev ~ 21:52
tb ~ 25:33