Competitors (Tuesday, 11/28/17)

 In Competition

A. Movement Prep

2 Rounds

30 sec Bretzle (Each Side)

10 Side Lying IR/ER

5 Supine KB Lowering

 

B. Gymnastics

EMOM x 12

Min 1) Strict Ring Dip 9-10

Min 2) Strict Pull Up 9-10

Min 3) L-Sit :30

Min 4) Crocodile Breathing

 

C. Metcon

For time:

6 Deadlift 185, 130

6 HRPU

100 DUs

9 DL

9 HRPU

75 DUs

12 DL

12 HRPU

50 DUs

15 DL

15 HRPU

25 DUs

 

RX+ 225, 155

*Double the reps for Singles

**12 Minute Cap

 

D. Metcon

For Time

30 DB Snatch (50,35#)

20 GHD Sit Ups

10 Bar MU

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