DON’T FORGET TO DANCE BETWEEN ROUNDS 07.20.2015

Fitness

30:00 EMOM
Even minutes: 2 Deadlifts (build load)
Odd minutes: 5 strict dips

Competition

COMP: Gymnastic Warm-Up 2
3 Rounds
20 ft Handstand Walk
10 CTB or Butterfly Pullups
25 Double Unders

COMP: Snatch (to 90%)

COMP: Clean and Jerk (to 90%)

COMP: Metcon (AMRAP – Rounds and Reps)
8:00 AMRAP
2 Deadlifts (275/185)
5 strict ring dips

COMP: Metcon (No Measure)
25:00 Airdyne at easy pace
*no measure

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