Friday 7/15/16 - Hattrick


MAIN WOD

M-1: Build to a Heavy 10 Rep Front Rack Lunge Front Rack (5 Each Leg)

M-2: 15-12-9 For Time:

Sit Ups x3 (45-36-27)

Dumbbell Squat Snatch (moderately heavy, alternating)

Strict Ring Dip

Strict Ring Dip → Banded Strict Dip (Thin Band) → Jumping Dip + Negative → Banded Tricep Pull Down

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