Friday 2015.01.08

January 8, 2016

Gymnasticals

AMRAP in 30 minutes:
2 chin-up
2 p-bar dip

12.

Level 2
Metcon
For Time:
40 Overhead Squats, 95/65
180 Double-Unders
30 Overhead Squats, 115/85
120 Double-Unders
20 Overhead Squats, 135/95
60 Double-Unders

Gymnasticals

5 rounds:
2 false grip ring rows, 3s eccentric, top of ring at hip; feet one foot in front of rings
5 GHR in 90 second rest
2 ring push-ups, 3s eccentric, top of ring at mid-shin
5 Bulgarian split squats, each leg, 2×20# in 90 second rest

3×5 seated external rotation, 10#, 4s eccentric/2s bottom hold

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