Friday, November 21, 2014

Dillon rep'n out the Ring Dips!!
Arm/Leg Swings
Row 500m
2 rounds of:
10 Shoulder Dislocates
15 Good Mornings
20 Ab-mat Sit-ups

3 sets of 10 T-N-G reps.
Do not relax, stop at the bottom or re-grip!

For Time
30 Box Jumps, 24/20”
400m Run
15 Power Snatches 95/63#
800m Run
15 Power Snatches
400m Run
30 Box Jumps
3 rounds of:
100 ft Waiter’s Walk
(50 ft walk right-arm, 50ft walk left-arm)
You choose weight

6 sets of :40 on, :20 off for calories

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