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6/11/2012

Joint Prep/Gymnastics Chain

3 Rounds

10 Second Flex Arm False Grip Hang
10 Second Flex Arm False Grip L-Hang
10 Second Chest to Rings Fasle Grip Hang

*Rest 1 Minute Between Efforts

*Chains are to be Down Unbroken

KBC/WOD

“Dirty Dozens”

3 Rounds

6 Double KettleBell Swings
6 Double Kettlebell Jerks
12 Double Kettlebell Clean and Half SendOffs Performed at a Fast Tempo
6 Double Kettlebell Jerks
6 Double Kettlebell Swings

*Rest 1 1/2 Minutes Between Efforts
*Setting the Bells down before completion of your complex results in a 25 Burpee Penalty and terminates your set.

*Record Weight used and any Penalties to Comment

Cool Down

Jog 1600 Meters

SupportWork/Gymnastics Chain

3 Rounds

3 x Korean Ring Dips
3 x Strict Ring Dips
3 x Kipping Ring Dips

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