Sunday 130616

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Warmup: EMOTM 8 Min
3 Snatch Balance
3 V-Situp
Alt: 3 Ring Row Drill/3 Planche Pushups

RX’d Level II Level I
EMOTM 10 Min
3 Pistols
5-10s Handstand Hold

For Time:
21 Ring Dips
21 DB Power Snatch, 50/35
Broad Jump, 150’
15 Ring Dips
15 DB Power Snatch
Broad Jump, 100’
9 Ring Dips
9 DB Power Snatch
Broad Jump, 50’

EMOTM 10 Min
3 Assisted Pistols
5-10s Assisted Handstand Hold

For Time:
15 Ring Dips
15 DB Power Snatch, 40/30
Broad Jump, 150’
12 Ring Dips
12 DB Power Snatch
Broad Jump, 100’
9 Ring Dips
9 DB Power Snatch
Broad Jump, 50’

EMOTM 10 Min
6 DB Lunges, 20/10
5-10s Box Handstand Hold

For Time:
15 Assisted Ring Dips
15 DB Power Snatch, 25/15
Broad Jump, 150’
12 Assisted Ring Dips
12 DB Power Snatch
Broad Jump, 100’
9 Assisted Ring Dips
9 DB Power Snatch
Broad Jump, 50’

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One Response to “Sunday 130616”

  1. Natasha June 16, 2013 at 8:35 am #

    Photos from Thursday night classes at Patriot are posted in the Potomac Picasa Gallery and on the Patriot Facebook Page.

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