12-9-15

  
Midline/strength/skill

5 rounds of (not for time)

8 ring dips 

* Hold lock out at the top of the rings on the last dip for 30 seconds

Rest 1:00

12 weighted ab mat sit-ups 45/25 

Rest 1:00 

*alternate ring dips with lock out and weighted ab mat sit ups for 5 rounds, resting 1:00 between movements. Use and stay on the clock. 

Conditioning 

5 rounds of:

7 ring rows

12 6″ Target Burpees

21 Jumping Air Squats

Rest 1:1

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