09/06/16

Skill

Life
Strict Dip Practice
Dip holds at the top for 10 sec. Ring Swing Technique

Fitness
Strict Ring dips with 2 sec hold at bottom or Muscle Up practice

Metcon

Life
3 rounds
20 cal airdyne run 400/200m 15 situps

Fitness
In teams of three, perform three rounds each for time of: Row 800/650 Meters
Run 400 Meters
20 Toes to Bar

Teammates roll through this in congo-line fashion,jumping onto
the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run.

Accessory

1. Bent over two DB row 2 x10-12, 1 set to failure
2. wide grip standing BB curl 2 x 10-12, 1 set to failure 3. weighted sit ups- 50 reps