01/03/17
A1. OHS @ 21×0; 4-5 reps; x5, rest 60 sec
A2. Supinated Chin Over Bar Hold; ALAP; x5, rest 60 sec
B.
PERFORMANCE:
12 minutes FOR QUALITY:
2..4..6.. Ladder
BS @ BWT
Ring Dip with 3 Sec Turn Out Hold @ Top
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FITNESS:
12 minutes FOR QUALITY:
2..4..6.. Ladder
Goblet Squat
Box Dip with 3 Sec Hold @ Top