10.03.2017

 In Workout of the Day

Warm Up

In teams of 3, complete 2 Rounds each of:

  • Partner A – Row/Run 250m (1 of each)
  • Partner B – Hang from Pull Up Bar
  • Partner C – TGU x 1 per

Workout of the Day

A. 2 Sets

  • A1: Bar Tap x 10-15 – Rest 60 seconds
  • A2: Weighted Pull Up x 3-4 @ 20X0 – Rest 60 seconds
  • A2: Strict Pull Up x max reps @ 20X1 – Rest 60 seconds

B. EMOM for 20 minutes (4 Sets)

  • Min 1 – Row 12-15/10-12 Cals
  • Min 2 – TTB x 10 + Double Under x 20
  • Min 3 – Run 150m
  • Min 4 – Alt DB Snatch x 10 + Double Under x 20
  • Min 5 – Rest

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