Tuesday 4.12.16
FOUNDATIONS
A. Every 2 minutes for 10 minutes: ring row 10 reps @30x1
B. 4 rounds for time:
Row/run 500/400m
15 kipping pull ups
25 wall balls
GPP
A. Every 2 minutes for 10 minutes: weighted supinated grip pull ups 3-3-3-3-3 @30x1
B. 4 rounds for time of:
row/run 500/400m (alternate rounds)
15 C2B pull ups
25 wall balls (20/14#)
COMPETITION EXTRA
A. 20 min to establish a 1RM snatch
B. 1 set ME strict pull ups
ENDURANCE
For time: 100 DB box step overs (20/16") AHAP
*every time you set the DB down, or stop moving, run to Stella and back