Friday!
A) Strict Pull Ups (10:00)
E: 5×5-8 weighted #20/14 WB or vest!
RX: 5×5-8 (no weight)
M/S: 20-30 Jumping with 2-3 sec hold at the top (slow on the drop down) or 5×8-10 banded.
Rest 2:30!
B) 10:00 AMRAP!
25 M Sled Sprints:
*Partner or Team workout!
Men: #45×3-4 BP’s
Women: #45×2-3 BP’s
Rest 2:30!
C) Met Con: 10:00 AMRAP!
*As many reps as possible
*Goal: 100-140+ reps!
*Partner workout:
Partner A & B will work at the same time. 1 rower per team. Share equipment if possible. The DB Snatches are to be performed by partner A while partner B is rowing, then they will switch for AMRAP!
E: 250 M Row (3/5) + 20 Alt. DB Snatches #45/35
RX: 250 M Row (3/5) + 20 Alt. DB Snatches #35/25
M/S: 250 M Row + 20 Alt. DB Snatches #25/15