Friday 2015.11.06

November 6, 2015

Mono
5x100m swim

Gymnastics

AMRAP in 20 Minutes:
2 eccentric chin-ups, 15 seconds
2 eccentric dips, 15 seconds

6 rounds.

AMRAP in 12 Minutes:
4 ring rows, nipple height / feet one foot in front of rings, 3 second negative
4 protracted push-ups on 20″ boxes, 3 second negative

6 rounds.

5×5 Cuban rotations, 2×6#

Level 2
Strength
Overhead Squat (5×3)

83, 93, 103, 113, 123, 133.

Metcon
21-15-9 Reps For Time:
Overhead Squat, 95/65#
Toes-To-Bar

50 Double-Unders in between rounds.

8:38.

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