Pic: Angela Clancy

 WoD: "The Red Pill or The Blue Pill??"

Option A:

21 - 18 - 15 - 12 - 9 - 6 - 3

Ring Dips

Overhead Squats

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M: 52.5 kg . ---|--- W: 35 kg.

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Option B:

21 - 15 - 9

Overhead Squats

Ring Dips

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M: 42.5 kg . ---|--- W: 30 kg.

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• Two workouts to choose from? Say whattttttt?
• Yup, you read it correctly. Today there are two choices because these movements are ones that generally favour the experienced CrossFitter. Yes everything is infinitely scalable in our world and there will be plenty of scale options about but here we can offer two avenues & two directions depending on your ability & experience.
• Volume will matter heaps today. One has 84 reps of each, the other 45. If you are on the learning curve of either of these moves then today we have the chance to slow things down a touch and really work on the positions & strength required for ring dips and overhead squats. Maybe this is the workout you've been awaiting for to try a new weight out on the "OHSQ" or perhaps its your first time going unassisted on ring dips??
• On the other side if you are a gun at these moves then it is to be approached differently. Plainly speaking you are someone who has great flexibility and strength and its time to showcase it and hit it hard. Can this type of person beat the option B-er's?
• One person might be hauling butt so to speak and another person may be slowing down a touch in oder to make improvements on their form, posture/position & strength. In both cases we will be saying everyone aiming to be under 15 minutes.
• Oh, and the order thew moves are written are not an accident either 🙂
• Enjoy!!
• Hold the standards. Form is priority as always.
• Scale as needed.

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Post your TIME to your Beyond The Whiteboard account.

How good does this look??