20min to establish 10-8-6-4-2 rep max Bar Dip. Total of all loads is your score.
(First establish your 10-rep max, then 8-rep max, and so on. You must go in that order 10-8-6-4-2. For example, once you have moved from the 8-rep scheme to the 6-rep scheme, you cannot go back and re-attempt your 10-rep or 8-rep max. You may change weights as needed.)
Then
12 min AMRAP
800m run
50 Russian KBS, 2pd/1.5pd
40 Goblet Squats
30 KB SDHP
20 KB snatches, alternating
10 Burpees
ME DU
Final score is Bar Dip score x reps. Post bar dip score, reps, and final score to comments. Compare to 9/9/14 and 3/23/15.
Then
12 min AMRAP
800m run
50 Russian KBS, 2pd/1.5pd
40 Goblet Squats
30 KB SDHP
20 KB snatches, alternating
10 Burpees
ME DU
Final score is Bar Dip score x reps. Post bar dip score, reps, and final score to comments. Compare to 9/9/14 and 3/23/15.
OPEN COMPETITORS - All scores for 16.4 must be submitted by 7pm tonight.
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