Monday 2016.01.18

January 18, 2016

Level 2
Gymnastics

LEVEL 2
AMRAP in 20 Minutes:
2 Chin-Ups
2 Dips

11 + 1 chin-up

Metcon
5 Rounds For Time:
40 Double-Unders
20 Russian Kettlebell Swings, 32/24kg
10 Pull-Ups
1:00 Rest

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, 2×25# in 90 second rest

3×8 seated external rotation, 10#, 4s eccentric/2s bottom hold
1:00 plank between sets

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