June 14, 2017

June 14, 2017

dynamic :

9 minute emom of :

- l/j-sit x 10-15 secs

- wall ball x 5-6

- 1-2 rope climbs/seated to stand


mobility :

- tricep smash


for time :

5/3 calorie row

25 shoulder to overhead (95/65)


notes :

- 2:30 time cap

- rx+ = 115/80

- 5 minute rest before next set.


for time:

10/8 calorie row

15 shoulder to overhead 115/85


notes :

- 2:30 time cap

- rx+ = 135/95

- 5 minute rest before next set


for time:

15/13 calorie row

10 shoulder to overhead 135/95


notes :

- 2:30 time cap

- rx+ = 155/110

- 5 minute rest


for time:

20/18 calorie row

5 shoulder to overhead 155/105


notes :

- rx+ = 175/125

- 2:30 time cap


extra credit :

100 ab mat situps

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