Potomac – Thursday 170831

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  • Warmup

    RX’d Level II Level I

    EMOTM for 10 Minutes
    ODD: 5 Suspended DB Press
    EVEN: 5-7 False-Grip Pull-up
     
    For Time:
    15 Wallball (20@10/14@9)
    20 Ring Dip
    25/20 Calorie Row
    50 Wallball
    25/20 Calorie Row
    20 Ring Dip
    15 Wallball


    EMOTM for 10 Minutes
    ODD: 5 Suspended DB Press
    EVEN: 7-10 False-Grip Ring Row
     
    For Time:
    15 Wallball (20@9/14@8)
    20 Assisted Ring Dip
    25/20 Calorie Row
    50 Wallball
    25/20 Calorie Row
    20 Assisted Ring Dip
    15 Wallball


    EMOTM for 10 Minutes
    ODD: 5 Suspended DB Press
    EVEN: 7-10 Ring Row
     
    For Time:
    15 Wallball (14@9/8@8)
    20 Assisted Push-up
    20/15 Calorie Row
    50 Wallball
    20/15 Calorie Row
    20 Assisted Push-up
    15 Wallball


    Post times to comments.

    2 thoughts on “Potomac – Thursday 170831

    1. EMOTM: hanging presses at 85# (20# db’s). Mix of false grip PU on rings and false grip ring rows.
      Metcon: 12:32 L2 (blue band for ring dips). DFL at 0545.

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