Beginners: ring rows from box @ 32x2: 5, 5, 5, 5; rest 1 min.
Intermediate: 1-5 chin-ups or pull-ups x 4 sets; rest 1 min.
If you have 5, 5, 5, 5 perfect pull-ups, then do the advanced: 3 reps x 4 sets of 1 arm pull-ups (using kb); rest 1 min.
A2. 10 thrusters @ 20x1 x 4 sets 85/125 lbs - Be Strict!
rest 2 min.
B. 500 meter row
rest 10 minutes
C. AMRAP Double Unders in 90 sec.
Time to beat today on the row is 1 min 36 seconds by Dallas.
ReplyDelete- Mieka
What was the best women's time?
ReplyDeleteI think it ended up being Jane at 1 min 51 seconds which is a tie with Chelsey.
ReplyDelete