A. 3 Rounds, not for time:
10 Strict Ring Pull-ups (touch thumbs to chest)
10 Stable Bar Dips
B. 6 rounds for max reps:
15 sec KBS- LI-53/35, LII-70/53
15 sec Burpees
30 sec Cal Row
C. 400m Farmers Carry-70/53 (each hand)
-sprint on part B record total reps,immediately following last row complete 400m Farmers Carry
A. 7 x 1 Clean from blocks (just above knee) + Jerk- work to a max for the day- rest 90 sec.
B. Back Squat- 1 x 20 establish a true 20 rep max.
C. In 9 minutes complete
Run 1 mile for time (10.5 laps)
-AMRAP T2B in time remaining.
*score- B= 20RM Back Squat, C= mile time and total t2bPosted on: April 21, 2014admin