Saturday 5/19/18 - Consistent

M-1: 5 Rounds @ 7-8:

Row 500m

Run 400m

*This should be moderately hard effort, focusing on consistent pace and good mechanics.

M-2: 15:00 EMOM

a) 5 C2B Pull Up @x131 (L2: Chin Ups L1: Ring Rows)

b) 5 Strict Ring Dips @31x1 Pace Starts at Top of Dip (L2: Negative L1: Push Up)

c) 20 Superman Extensions with Pause at Top (L2: :30 Superman Hold)

Extra Credit:

Back Squat

3 Sets of10 @ 15-20lbs over 20RM load

1:00 Rest between sets

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