1.) With a 60 minute running clock:
:00-:10 200m Row/10 5 second 1 foot/1 hand on top hold push-up(switch hands and feet each round)/10 Strict Pull-up with 2 second pause with chin above the bar
:10-:25 Quad Smash
:25-:35 5 Front Squat 45/35lb/10 Wallballs 20/14lb/15 Strict Press 45/35lb
:35-50 Thoracic, Shoulder or Achilles
:50-1:00 10 GHD Sit-ups/1 Wall Walk(nose & toes)/5 MU’s(2 failures on high rings go to low rings)
2.) 30 minutes of additional mobility (do it!)
:00-:10 200m Row/10 5 second 1 foot/1 hand on top hold push-up(switch hands and feet each round)/10 Strict Pull-up with 2 second pause with chin above the bar
:10-:25 Quad Smash
:25-:35 5 Front Squat 45/35lb/10 Wallballs 20/14lb/15 Strict Press 45/35lb
:35-50 Thoracic, Shoulder or Achilles
:50-1:00 10 GHD Sit-ups/1 Wall Walk(nose & toes)/5 MU’s(2 failures on high rings go to low rings)
2.) 30 minutes of additional mobility (do it!)
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Pauly VanderKelen
Complete
Last AMRAP: 4rds + 10 GHD sit-ups / Skill work: Rope climbs (regular and legless), tire flips
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