Wednesday 11.29.17

Wednesday 11.29.17

“Pain Optional”
EMOM 12min
3 Front squat (185/125lbs)
then, for the remaining minute…
AMRAP Ring Dip

Box Brief –
We saved the best for last. 🙂 This is one of the ‘tougher’ Benchmark Workouts. It is designed to test athletes ability to lift a heavy load for multiple reps followed by performing multiple reps of a highly skilled gymnastics movement. Rx+ replaces Ring Dips with Muscle Ups. Scaled will be Push Ups in place of the Ring Dips.

The Front Squat needs to be taken from the ground. You may NOT squat clean the first one.


Total Ring Dips/Muscle Ups performed during the 12min.

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