HELLO GAINZ! 08.03.2015

Fitness

FIT: Metcon (Weight)

30:00 EMOM
Even minutes: 1 clean (build load)
Odd minutes: 5 strict dips

Competition

COMP: Gymnastic Warm-Up 1
3 rounds
3 muscle-ups (bar or ring)
4 freestanding hspu (kipping)
8 pistols (4/4)
25 dubz

COMP: Metcon (Weight)

30:00 EMOM
Even minutes: 1 clean (build load)
Odd minutes: 5 strict dips

COMP: Metcon (4 Rounds for time)
4×500 m rowing sprint

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