12.01.2016

Warm Up

In teams of 3, complete 3 Rounds each of:

  • Partner A – Row 12/10 Cals
  • Partner B – Deadhang from Pull Up Bar
  • Partner C – FLR on Floor or Nose to Wall HS Hold

Workout of the Day

A. 2 Sets

For max reps:

  • A1: Strict Pronated-Grip Pull Ups – Rest 90 seconds
  • A2: Strict Mixed-Grip Pull Ups – Rest 90 seconds
  • A3: Strict Supinated-Grip Pull Ups – Rest 2 minutes

-If you’re using assistance, use the same level of assistance for every set.

B. In teams of 3, complete as many rounds and reps as possible in 15 minutes of:

  • Row 20/15 Cals
  • Shoulder to Overhead x 10 (115/75)
  • Burpee over the Bar x 5

C. 3 Sets

  • Thumbs Up Reverse Fly x 8-10

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