Wednesday, July 31, 2013

A. Pulling
Advanced: AMRAP UNBROKEN Chest to bar kipping pull ups x 3 sets; rest 3 minutes.

Intermediate: AMRAP in 60 sec COVP x 5 sets; rest 3 minutes.

Beginners: Ring Rows @ 31x3 x 5 sets; rest 90 sec.


B. On a 3 minute clock:
Row 500 meters
AMRAP kipping hspu
Rest 6 minutes
4 sets

Less advanced folks: ON a 3 minute clock:
Row 250 meters
AMRAP downward dog hspu
Rest 3 minutes:
4 sets