2.9.2015

 In Workout of the Day

Warm Up

Row 500m or Run 400m

In teams of 2, partners will alternate to complete 2 sets each of:

  • Partner A – Alt TGU x 4
  • Partner B – Hang from bar and perform Scap Pull Ups until Partner A completes the TGU 

Workout of the Day

A. 4 Sets

  • A1: CGBP x 2-3 @ 20X1 – Rest 60 seconds
  • A2: Hollow Hold/Rocks x 20-30 seconds – Rest 60 seconds

B. 4 Sets

  • B1: Weighted Pull Up x 4,3,2,1 – Rest 60 seconds
  • B2: Ring Push Up x max reps @ 1010 – Rest 60 seconds

C. 3 Sets for max reps of:

Against a 4 minute clock:

  • Row 500m or Run 400m
  • Shoulder to Overhead x 15 (95/65)
  • Pull Ups x max reps in time remaining

-Rest 4 minutes between sets.

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