7.23.2019
Accessory Work
Metcon (Time)
For Time
12 ring dips (rx+) Ring MU
21 SDLHP 75/55 (rx+) 95/65
9 Ring Dips
15 SDLHP
6 Ring Dips
10 SDLHP
3 Ring Dips
5 SDLHP
12 ring dips (rx+) Ring MU
21 SDLHP 75/55 (rx+) 95/65
9 Ring Dips
15 SDLHP
6 Ring Dips
10 SDLHP
3 Ring Dips
5 SDLHP
non-ballstic hang snatch, slow muscle snatch to squat
4x Speed ladder drills
4×50 ft death march
4×6 each split squat
4×6 lateral raise