A. Benchmark "Jackie" See Feb 12, 2013, March 10, 1012, Oct 21, 2011
1000 meter row
50 thrusters 45 lbs
30 kipping pull ups
Rest 10 minutes.
B1. Lizard walk x 1 gym length x 4 sets
B2. bridges x 4 reps x 4 sets
B3. Muscle ups -
Advanced: 1-5 strict with or without forward roll
Intermediate: 1 with a small spot
Beginners: transitions x 15 reps
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