Friday 031117

Row 300m @ 6 

200m @ 7 

100m @ 8 

1:30 Rest

1000m Time Trial 


For Time: 
Row 1500m
40 Dumbbell Thrusters, 50#/35# 
5/3 Rope Climbs, 15' Ascent 

TIMECAP: 14:00
GEAR: 2.5 


Extra Work: Strict Pullup Development

15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency: 

 1) Strict Chest-to-Bar Pullup 

2) Strict Pullup 

3) Pullup Negative 

4) Piked Assisted Pullup 

5) Ring Row