9.20.2016

Warm Up

In teams of 3, complete 2 rounds each of:

  • Partner A – Run 150m
  • Partner B – Row 150m
  • Partner C – Hang from Pull Up Bar

Workout of the Day

A. 2 Sets

  • A1: Wide Grip Pull Up (Pronated) x 5-7 @ 2110 – Rest 60 seconds
  • A2: Strict Pull Up (Pronated) x 5-7 @ 2110 – Rest 60 seconds
  • A3: Chin Up (Supinated) x 5-7 @ 2110 – Rest 3 minutes

B. EMOM for 10 minutes:

  • Odd – Run 150m
  • Even – Ground to Overhead x 7 (135/95)

Rest 4 minutes

EMOM for 10 for minutes

  • Odd – Row 10-12/8-10 Cals
  • Even – Burpee Over the Erg x 8-10

Leave a Comment

Your email address will not be published.