January 13 2017
Happy Birthday Chrissy W!
20 Minutes allotted time
10 Minutes to establish heavy Sumo Deadlift High Pull.
Take 75% of that weight.
10 Minutes to perform 5 Sets of 5 Reps with that weight.
Complete as many rounds as possible in 15 mins of:
12 Kettlebell Swings, 70/53 lbs
6 Ring Dips
Category 1 Scaling: Use Kettlebell weight that which you can Swing for 12 reps without breaking.
Category 2 Scaling: Hanging Knee Raises and other T2B modifications, Assisted Ring Dips, etc.
Category 3 Scaling: Both options listed.