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3.10.15

9
Mar

3.10.15

Warm-up

800m Run/1000m Row

5 Wall Walks

10 Air Squats

5 Negative Pull-ups

10 Sit-ups

5 Jumping Knee Tucks

10 Kip Swings

Mobility

2 Min Couch Stretch

2 Min Upper Hamstring

1 Min Banded Overhead Distraction

Strength/Skill

3 Sets of the Following: 3 Strict Pull-ups (weighted if possible) then IMMEDIATELY into 12 Pull-ups/8 C2B

* If you can’t do strict Pull-ups then you must perform strict with a Band.  If you are unable to do 12 Pull-ups/8 C2B then do the must you can without coming off the bar

METCON

A. AMRAP 3:

4 Burpees Box Jump Overs, 24/20

4 KB Swings

Rest 3:00

B. AMRAP 3:
Row for Cals

Rest 5 minutes

C. AMRAP 3:
4 Burpees Box Jump Overs, 24/20
4 KB Swings

Rest 3:00

D. AMRAP 3:
Row for Cals

* Athlete will pick up where he/she left off. For instance if you get 4 + 3 Burpee Box Jumps then you will complete the 4th Burpee box jump when you start part part C. For the calories, you will just add them together.

Extra Work

5×7 Bench Press at 70-80%

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