Sunday, March 29, 2015

A. Strict Pulling
Advanced: PA1AC @ 31x3 x 4-8 reps x 5 sets; rest 3 minutes

Intermediate: 2-5 reps strict pull ups @ 31x3 x 5 sets; rest 3 minutes.

Intermediate 2: 2-5 strict chin ups @ 31x3 x 5 sets; rest 3 minutes.

Beginner 1: accumulate 1 chin up 90 sec. No tempo x 15 reps.

Beginner 2: 5 ring rows @ 51x5 x 5 sets; rest 3 minutes.

B. 4 Rounds for Time
    9 thrusters x 75/115 lbs
    shuttle sprint x 25 meters x 4 lengths = 100 meters