9/30/2016

A. Clean Pull to Knee (2 seconds pause) x 3 reps rest 1:30 x 5 sets (focus on posterior chain engagement)
B. 10 TNG Push Jerks AHAP rest 3 minutes x 3 sets (at the end of each set hold for max time overhead on last rep)
C. Hollow Rock Hold x :15 seconds rest :15 seconds x 8 sets
+
100m Max Row Sprint
rest 60 seconds x 10 sets
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5 comments:

  1. mighty mouse adventurerSeptember 30, 2016 at 9:06 AM

    A. @110
    B. @80
    C. Done (with pointed toes)
    D. Done - maintained between 2:01-2:06 each interval (last row pulled @ 1:52)

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  2. UnknownSeptember 30, 2016 at 9:10 AM

    a. 3@115, 2@125
    b. @105 (BOTB flash backs)
    c. done (with pointed toes AND jazz hands)
    d. Done - shot for between 1:45-1:50 split time per interval (fastest pull was 1:38 in last round which is the fastest I have ever pulled in my life, thanks lexie and jon!)

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  3. UnknownSeptember 30, 2016 at 6:46 PM

    A. 225

    B. 135/:25, 155/:11, 155/:14

    C. Done

    D. DNF

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