Thursday 180517 at Potomac

RX’d
4 Sets of
3:00 to Complete
10 Stand-and-hold from Lunge
10-14 Toe-to-Bar
40′ Camber Walk
 
For Time:
Run 1000m
30 Ring Dip
30 One-Arm* Dumbbell Clean-and-Jerk (55/40)
20 Ring Dip
20 One-Arm* Dumbbell Clean-and-Jerk (55/40)
Level II
4 Sets of
3:00 to Complete
10 Stand-and-hold from Lunge
10-14 Toe-to-Anywhere
40′ Camber Walk
 
For Time:
Run 1000m
30 Assisted Ring Dip
30 One-Arm* Dumbbell Clean-and-Jerk (45/30)
20 Assisted Ring Dip
20 One-Arm* Dumbbell Clean-and-Jerk (45/30)
Level I
4 Sets of
3:00 to Complete
10 Stand-and-hold from Lunge
10-14 Kip Swings
40′ Camber Walk
 
For Time:
Run 8000m
30 Dip on Box
30 One-Arm* Dumbbell Clean-and-Jerk (35/20)
20 Dip on Box
20 One-Arm* Dumbbell Clean-and-Jerk (35/20)

Post times to comments.

Notes:
*Alternate hands every 5 repetitions.
Bitnami