140422 ~ Might Feel Like Fran...For 12 min!

Strength:

12 min to work up to 5 RM Bench press

Skill:

10 min to complete the following:

Dips
3 sets of:
3 Weighted Dips (**Compare to 140401**...Add weight if possible)
3 Strict Dips
Max kipping Dips

Conditioning:

AMRAP 12min:
Up Ladder, 1.2.3.4...reps of each
Thrusters (135/95#)
Pullups

Cash Out:

3 Rnds

15 Hollow Rocks

5 Hollow Rock Roll

ME Hollow Rock Hold

Rest as needed!

 

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