Wednesday 230817

Back Squat

3RM


For Time: 
50 Butterfly Sit-Ups OR Hollow Rocks
50 Dumbbell Snatch, moderately heavy, switch arms every 10 reps
50 Dumbbell Overhead Squats, moderately heavy, switch arms every 10 reps
50 Toes-to-Bar OR Hollow Rocks

TIMECAP: 22:00
GEAR: 2


12:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency: 

1) Strict Ring Dip @ 31X1 Tempo
2) Strict Ring Dip
3) Ring Dip Negative
4) 0:05-0:10 Ring Support + 0:05-0:10 Dip Support