A. Pause Ring Dips 2.2.2 rest 15/sec.Rest 2 min x 2(pause 1 whole second in the bottom of the dip before pushing up) Beginners do negatives @ 3 counts down.
B.
3 RFT
10 CTB pull ups
10 Barbell Lunges/leg 75/55
10 back ext.
Row 150
[wptab name=’8:30AM’]A. CGBP X
75% X 5
85% X 3
95% X AMRAP
B1. Waiters Walk 100m Switch Arms at 50m; 60s
B2. FLR in Rings 45s X 3
C1. Pull Ups X 5 X 3; 60 s
C2. Powell Raises @3010 X 10/arm X 3; 60s (30s between arms)
[/wptab]
[end_wptabset]
