Friday 2015.12.18

December 18, 2015


AMRAP in 30 minutes:
1 chin-up
1 20-second eccentric dip

16 rounds.

5 rounds:
2 false grip ring rows, 3s eccentric, top of ring at bra band; feet one foot in front of rings
90 second rest
2 ring push-ups, 3s eccentric, top of ring at knee
90 second rest

3×5 seated external rotation, 5#, 4s eccentric/2s bottom hold

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