5.6.2016

Warm Up

In teams of 3, complete 3 rounds each of:

  • Partner A – Row 200m
  • Partner B – Scap Pull Up x 5 + Deadhang for remainder of time
  • Partner C – Hold the bottom of OHS

-Rotate stations when the rowing partner completes the 200m.

Workout of the Day

A. Every 4 minutes, for 16 minutes (4 sets):

  • Weighted Pull-Ups x 1-2 reps

At the top of the next minute…

  • 30 Seconds of Strict Pull-Ups for Max Reps

At the top of the next minute…

  • 20 Walking Lunges with Overhead Plate Carry (45/25 lbs)

B. 2 Sets for max reps:

  • 3 min – Row for Cals
  • 2 min – Double Under
  • 1 min – Burpee

Rest 3 minutes between.  Score is total reps/cals.

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