08092017

Part A:
3 Rounds for time:
400 meter Run
21 Sumo deadlift high pulls (95lbs/65lbs)
12 Toes to bar

Part B: Pushing and Pressing
1) Ring Support
-3 sets of 10 seconds Each (turn in, parallel, turn out)
*Scale Down: Straight arm plank hold on floor for 30 seconds.
**Scale Up: Same positions in Dip Support position

2) Strict Ring Dip
3-5 sets of 5 reps
*Scale Down: Ring Dips with a band
**Scale Up: Add weight

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