WOD 080628

Todays WOD For time:

• 45 Double-unders
• 135 pound Squat clean, 45 reps
• 45 Ring Dips
• 45 Double-unders

A double under is a jump rope technique where you pass the rope under your feet twice on a single bounce. It takes some coordination. You have to explode upward and hang in the air while simultaneously swinging the rope twice as fast.

The squat clean involves performing a standard clean into a front squat position and then performing a front squat with the weight.

Ring dips are just like regular dips on parallel bars except that the surface instability dramatically increases the difficulty. Crossfit says a single ring dip is equivalent to 3 parallel bar dips.

My scaled workout (did not keep time):

• ran 1 mile (7:30)
  
• 45 double unders
• 45 squat cleans 115 lbs
• 45 parallel bar dips
• 45 double unders