Shichi

Noreen and Shelby work through their very difficult dip max efforts.  

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Central sweat angel, courtesy of Shelby

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Workout:

3 Rounds:
3 weighted dip
5 strict dip
7 kipping dip
*complete unbroken, without coming off the bar

 "The Shichi 1"
7 minute CAP:
4 Rounds: 7 Push Jerk (95/135#) 7 Chest To Bar Pull Ups
then, 30 Kettlebell Swing (35/53#)

1 minute Rest

"The Shichi 2"
7 minute CAP:
3 Rounds: 7 Muscle Up 7 Handstand Push Ups
then,
7 Left-arm Overhead Kettlebell Lunges
7 Right-arm Overhead Kettlebell Lunges

NO 6PM CLASS THIS FRIDAY THE 16TH