A1) Dip (can be stationary or ring, kipping or strict): 2
sets x 4 PERFECT reps, Rest 2 min
A2) Ring Pull Up (can be strict or kipping): 2 x 4 reps,
Rest 2 min
B ) 3 sets – 100% effort:
10 UNBROKEN Thrusters (65/95lb)
200m C2Row Sprint
+ Rest 7-10 min
*Post results to
comments.
A1) Strict stationary dips
ReplyDeleteA2) Strict ring pull ups
B) 1:11, 1:09, 1:14 (Rx)
A1) 3x4, 35# weighted strict stationary dips
ReplyDeleteA2) 3x4, 25# weighted strict pullups
B) 1:12, 1:13, 1:15 (Rx)
A1) 3x4, strict stationary dips with vest
ReplyDeleteA2) 3x4, 20# weighted strict pullups
B) 1:02/1:06/0:59 (Rx)