500m row
std warmup
snatch/ohsquat drills
several of movements below.
MAIN
A. For time
{
60 cal row
50 OH Squat 65# (Rx was 75)
40 wallball 20# (Rx was 25#)
30 T2B
20 pistols (did all these - no hands)
30 T2B
40 wallball 20# (Rx was 25#)
50 OH Squat 65# (Rx was 75)
60 cal airdyne
}
34 min even
B. 5 legless rope climbs (5 min emom) 12'
I added
C. 3 rounds, not for time
{
2 One-arm chinups on rings, per side
20s HSHold
}
No comments:
Post a Comment