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TIRE FLIPS, RING DIPS, KETTLEBELL SWINGS AND RUNNING Spend 10 minutes practicing Tire flip techniquethen...Tire flip metcon:3 rounds for time:10 tire flips, 450/22015 ring dips20 Kettlebell swings 53/35run 400 meters.post times to comments. Attachment Posted on Fri, August 10, 2012 No comments (Add your own) Add a New Comment Your Name: Your Email/URL (Optional): Your Comment: Enter the code: Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.