12.23.2015

Warm Up

Row 300m

Dynamic Drills

Then 2 Rounds

  • Dislocate x 10
  • Bar Tap (Kips) x 10
  • Scap Push Up x 10

Workout of the Day

A. 4 Sets

  • A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds
  • A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds

B. 3 Sets

  • B1: Strict Pull Up x max reps @ 2111 – Rest 60 seconds
  • B2: Kipping Pull Up x max reps in 30 seconds – Rest 2 minutes

C.

In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of:

  • Ground to Overhead x 5 (155/105)
  • Burpee Over the Bar x 7
  • Row 9 Calories

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