Author: arnie

MAX PULL UPS!
HOW MANY PULL UPS CAN YOU DO WITHOUT COMING OFF THE BAR?

10-9-8-7-6-5-4-3-2-1
STOH 95/135
BURPEE BOX JUMPS
PULL-UPS

SPEND 5-10MIN WORKING ON ROPE CLIMBS +PEG BOARD!

1 MILE RUN

25 D/L 135/185
50 SIT UPS

20 D/L
40 SIT UPS

15 D/L
30 SIT UPS

1 ROPE CLIMB AFTER EVERY ROUND

ROUND 1
12 HANG POWER SNATCHES 65/95
3 RDS OF CINDY
800 MT RUN

RD 2
12 POWER SNATCHES
3 ROUNDS OF CINDY
400 MT RUN

RD 3
12 SQUAT SNATCHES
3 RDS OF CINDY
200MT RUN

PARTNER STATIONS(SWITCH EVERY 10 REPS)

BIKE 80 CAL
ROW 80 CAL
BURPEES 80 TOTAL
WALL BALLS 80 TOTAL
POWER CLEANS 80 TOTAL65/95
35 min cap

WARM UP
200 MT JOG
6 PUSH UPS
3 WTF

6 RDS
6POWER CLEANS 95/135
200 MT RUN
3WALL WALKS

RX 65/95
RX+ 85/115

12-10-8-6-4-2
BUY IN
200 MT FARMERS CARRY 35/55 KB OR DB

FRONT RACK LUNGES
FRONT SQUATS
CTB

BUY OUT
200 MT FARMERS CARRY