160929 ~ Death by Dips & Squats

Strength:

Death By Dips & Squats

EMOM x ME

Strict Ring Dips & BW Front Squat Ladder

On Min 1 Perform 1 Dip + 1 BW Front Squat. Min 2 = 2+2

Min 3 = 3 + 3

Etc…

If you have maxed out on one movement, continue with ME UB sets.

 20 min Cap

Conditioning:

Complete For Time

1200m Run

30 Wall Ball (20/14#)

30 KBS (70/50#)

800m Run

20 Wall Ball

20 KBS

400m Run

10 Wall Ball

 10 KBS

Cash Out:

20 DB Box Step Ups

 50 GHD Situps

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