Wednesday 11/22/17 - Pull Ups For Time


M-1:For Time

50/40 Chest 2 Bar Pull Ups

6:00 Time Cap

Notes: *No jumping or banded pull ups today! L2: Pull Ups

L1: Ring Rows

M-2: For time:

1500m Row

50 Thrusters 75/55#

25 Bar Facing Burpees

L2: 45/35#

L1: For time:

Row 1000m

25 PVC Thrusters

10 Bar Facing Burpees

Extra Credit: 3 Sets For Quality:

20 Half Kneeling Alternating Kettlebell Press

10 Ring Rows

1:00 Front Plank

Notes: KB Press: 20 = 10/side. Pause at both ends, control eccentric. Ring Row: Pause at top, slow eccentric, pause at bottom. Focus on maximizing scapular range of motion at both ends. Select angle to allow you to maintain tempo. Plank: If 1:00 front plank with perfect form is easy, add load.

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