141113 ~ Thursday Fun!

Strength:

Every 2 min x 10 min

1 Hang Snatch + 2 Snatch + 3 OHS

**Increasing weight each set**

Skill:

Complete 2 Rounds of the following:

45s Strict Ring Dips (Weighted if possible)

45s Rest

30s. Kipping Ring Dips

1 min Rest

Record total # of dips completed.

Conditioning:

Complete For Time:

50 Pistols

- 2 Rope Climb -

40 Ring Push Ups

- 2 Rope Climb -

30 Calorie Row

- 2 Rope Climb-

20 OHS (135/95#)

- 2 Rope Climb-

10 Shoulder to Overhead (135/95#

Cash Out:

50 Heavy Russians

50 GHD Situps

50 GHD Back Extensions

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