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Friday September 16th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Friday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”September 16, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]WARM UP

6 Wall Balls

6 WB Front Squat

6 WB Russian Twists (1 each side = 1 rep)

6 Burpee + Jump over Ball

6 WB Sit-up

6 WB Hip Raises

6 Wall Balls

Rings Skill Work

8 False Grip Ring Rows

8 Strict Ring Dips — QUICK SCALE: Jump to negative

30sec Ring L-Sit — QUICK SCALE: Knee Tuck or 1 leg support on ground still holding rings

8 Skin the Cat Pass Throughs — QUICK SCALE: Skin the Cat attempts or hang on low Rings and bring one foot up to hook around a ring for a second (this looks messy but is ok).

8 False Grip Strict Ring Pullups — QUICK SCALE: Do this with knees for support on the ground

2 Rounds – not for time

* The first three movements use Low Rings and the second two use high Rings (rxd).[/vc_column_text][vc_column_text delay=”0″]STRENGTH

Front Squat


NOTE: Build to a heavy double across the 6 working sets.

(Optional: Bench Press)[/vc_column_text][vc_column_text delay=”0″]METCON

120 Wall Balls (RX: 120)

60 Toes to Bar or through rings

30 Ring Dips

(*NOTE: Fitness will make this 2 rounds of 60 WB,30 T2B,15 dips)

Shoulder stretches: Under the Body Thoracic Stretch and Flexi Swimmer Stretch[/vc_column_text][vc_column_text delay=”0″]COMPETITOR

3 Rounds for quality:

20 GHD sit up

20 Ring row

NOTE: Hold a med-ball for the GHD sit ups if a set of 20 is easy for you. Any med ball up to a (20/14) is permitted if the set can be done unbroken. For the ring row, elevate your feet onto a bench and touch your chest to the rings at the top of each rep.[/vc_column_text][/vc_column][/vc_row]