08312017

Part A: 5 Rounds NOT for time:
5 Strict Weighted Ring Dips
3 Back Squats
100 m Double KB Front Rack Carry

Part B:
Flexibility and Core
1) Straddle: 20 seconds left, 20 seconds center, 20 seconds right
*after completion of this series do 20 Hollow Rocks
2) Straddle: 20 seconds hand outside of foot, 20 second elbows on floor, 20 seconds right opposite hand outside of foot
*after completion of this series do 20 Hollow Rocks
3) Straddle: 20 seconds left over and across, 20 seconds center hover, 20 seconds right over and across
*after completion of this series do 20 Hollow Rocks
4) 2 sets each of:
-20 seconds Prone left arm at 90 degrees, 20 seconds prone left arm up at 45 degrees
-20 seconds Prone right arm at 90 degrees, 20 seconds Prone right arm at 45 degrees

RSVP for class here --> https://cfrittenhouse.sites.zenplanner.com/calendar.cfm