2017 December 5

GYMNASTIC STRENGTH:
Dip Progressions
3rds
– 5 Negative Dips (10s)
– 10 Double Arm Circle Forward
– 30sec hang from bar

METCON:
20min EMOM
– 1st row 20/15 cal
– 2nd 16 SA DB Push Press (8/8)
– 3rd 50 Double Unders
– 4th 16 Double KB Swings (Russian)