Tempo ring dips 4 x 10 (4 x 10)
3 counts down
3 counts pause at bottom
3 counts up
3 counts pause at the top
ADV: rings
INT: matador
BEG: box
3 counts pause at bottom
3 counts up
3 counts pause at the top
ADV: rings
INT: matador
BEG: box
Metcon (Time)
15-12-9
Curtis P's (95/65#)
Run 800 meters btw sets (2 runs)
1 Curtis P=
1 power clean
1 front rack lunge right
1 front rack lunge left
1 push press
Curtis P's (95/65#)
Run 800 meters btw sets (2 runs)
1 Curtis P=
1 power clean
1 front rack lunge right
1 front rack lunge left
1 push press
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