Saturday 180113 – Competition

Warm up
2 Rounds of
10 Push Up Shoulder Tap
10 m Crab Walk
5/arm Single Arm Ring Row

A. For time:
100 Assault Bike Calories

B: “Marston”
20 minute AMRAP:
1 Deadlift (405/315)
10 Toes to Bar
15 Bar Facing Burpees

C. 5 rounds of:
10 Ring Rows (wear a weight vest if you have one)
10 second Bottom of Ring Dip Hold
5 Ring Dips
Then for quality, rest as needed….
40 Kips on Rings