Friday, March 2, 2012

PRACTICE for 10 minutes:
Pull Over  with these progressions
If you have Pull Over on the bar, try the Pull Over on Rings Progression  
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Complete 5 rounds for time:
12 Barbell Walking Lunges @ 40% of 1 RM Squat (6 each side)
12 Ring Dips
Sprint 50 yard shuttle (25 yards out, 25 yards back)
*barbell walking lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat. 
*make sure to step out into a long enough lunge where your front knee is even with your front toe.

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