SATURDAY WORKOUT

A little skill/alternative strength day...

Don't skimp on these days because pulling joints into proper position with smaller movements can help your major lifts become easier and more efficient...

WORKOUT:
Every minute on the minute perform the movement corresponding to that minute for 21 total minutes after taking 10-15 minutes to practice and figure out where to start each movement below...

1st Minute - 12 Alternating Pistol Squats
(Use a box and scale reps as needed, but make it tough!)
2nd Minute - 10 Prone DB Rows (Ladies - 30's or more, Guys - 50's or more)
(Lay face down against a bench that's elevated on a 12" box)
3rd Minute - 8 STRICT Ring Dips (Must muscle up into position, if you are able)
(Use the lower rings and band assistance, if needed)

Repeat this pattern SEVEN total times which makes up the 21 total minutes of the WOD...

Scale these reps to 10/8/6 OR 8/6/4 if you need to, but make sure you get about 30 seconds between each station, so make it difficult because you'll have quite a bit of time...

POST HOW YOU SET EACH STATION UP AND ANY MILESTONES TO COMMENTS