A. PSx1 + BTN PP x1+ OHS x 3;eveery 90sec x 6 sets
B. Clean Pulls 3-3-3-3; rest 2min
C1. Wt Pull ups 2-3x 4; rest 90sec
C2. Wt Dips 23- x4; rest 90sec
+
EMOM 10min
odd-- Rope Climb15ft climb x 2-rest 15sec btw climbs
even-- 10 DB thrusters #30/h
+
For time
1K row
200m FW#70/h
15 WW
1 comment:
A @135 worked sweeping the bar into the hips and close to chest for speed in the PS
B 185, 205, 225, 245
C1 @45#
C2 @50#
EMOM
Rope climbs 2-2-3/4-1-1 <-- RC slow. Barely got the top on 2nd round couldn't finish 3rd round. dropped to singles in round 4&5
Thrusters as rx'd
Row/FW/WW 14:04
Farms walk done in 3 pieces 100m 50m 50
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