Tuesday 6.28.16
FOUNDATIONS
A “Death By” Ring Rows
B. "Death By“ DB Strict Press
C. "Death By” 4/2 Calorie row
D. "Death by” HR Push Ups
*Each “Death By” is capped at 10 MIn, with 2 Min rest between sets. if you fail to complete the required work for that min, you must first, finish your current set, and then, go back to 1 the following min and continue working up until 10 min has expired.
GPP
A. “Death By” Strict Pull-ups
B. "Death By“ Strict HSPU
C. "Death By” 4/2 Calorie row
D. "Death by” Strict Ring Dips (Challenge is top of MU rings)
*Each “Death By” is capped at 10 mIn, with 2 Min rest between sets. if you fail to complete the required work for that min, you must first, finish your current set, and then, go back to 1 the following min and continue working up until 10 min has expired.
COMPETITION EXTRA
A. 3 sets NFT of:
Skin the cat x 3-6 reps
HSW 50'
10 Rolling Pistols (alternating legs)
B. 5 Sets of 20/15 cals for time
Rest 3 Min between sets
ENDURANCE
10 rounds for time:
15 WB (20/14)
10 Push ups
5 Pull ups