[A] Warm-up
[B]Weighted Pull Ups
3 sets, max effort. 25# added.
Strict weighted pulls w/ #25
R1: 5
R2: 4
R3: 4
[C] EMOM x 14
Odd) 50 DU's
[B]Weighted Pull Ups
3 sets, max effort. 25# added.
Strict weighted pulls w/ #25
R1: 5
R2: 4
R3: 4
[C] EMOM x 14
Odd) 50 DU's
Even) Max T2B in 45 seconds
50 DU hard on round 5,6, and 7. Got caught up 3-4 times
13, 10, 10, 10, 11, 10, 10
[D] EMOM x 10
1.) 4 Burpee BJO's
50 DU hard on round 5,6, and 7. Got caught up 3-4 times
13, 10, 10, 10, 11, 10, 10
[D] EMOM x 10
1.) 4 Burpee BJO's
2.) 12 Clearing the box burpees
Done
[E] Rowing
2k Row at a pace 10 seconds slower (per 500m) than PR pace.
Done
[E] Rowing
2k Row at a pace 10 seconds slower (per 500m) than PR pace.
6:57.7 (1:36/500m)
 |
| 2K Row # 1:36/500m |
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