Friday - 11/14/14

Friday - 11/14/14

Warmup/Mobility

Skill

Strict Pull-Ups/Ring Rows

1 x max. reps.

A single set of strict pull-ups or ring rows for max reps.  Note number of reps achieved, and if a band was used for assistance, note color of band used for this test. You will re-test at the end of this 8 weeks cycle.

Conditioning

For time:
25 Burpees
-- then --
4 rounds of:
9 Toes-to-bars
9 Kettlebell Swings, 55/35#
9 Front Squats, 115/75#
-- then --
25 Burpees

 

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