GWOD for Sunday, 2/18/18

20
Feb

GWOD for Sunday, 2/18/18

Practice for 15 minutes:

Dip Support:  Can be done on Stationary bars on the rig or rings.
 
Part 6 on bar
 
Part 7 on rings
 
For QUALITY:
6 Minute Alternating EMOM:
Ring Dip Support Hold – 30 seconds (time can be accumulated)
45 second plank hold
 
then:
3 rounds for time of:
Run 400 meters
2 Rope Climbs
10 Dips
25 Air Squats
 
Stretch:
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