Wednesday

As Many Rounds and Reps as Possible In 15 Minutes:

3 Strict Dips

30 Double Unders

3 Alternating Dumbbell Snatches (50/35)

3 Strict Dips

30 Double Unders

6 Alternating Dumbbell Snatches 

3 Strict Dips

30 Double Unders

9 Alternating Dumbbell Snatches 

• Choose Ring or P-Bar or modifications w/ (6 Box or Parlette dips each round) 

 

Accessory:

10-9-8-7-6-5-4-3-2-1

Tripod Rows (Left Side)

Tripod Rows (Right Side)

• Use the same dumbbell from Metcon and flow through for quality!

 

L-2 Accessory 

3 Rounds 

5/5 Single Arm Dumbbell Push Press (Progressive) 

10-20 Alternating Pistols (Sub Cossack Squats if needed or to a box)