October 9, 2019

October 9, 2019

10 minute clock :

200 meter run

12 lateral lunges (6 each leg)

10 shoulder taps from top of pushup plank

8 inverted rows

6 jumping pull-ups


for time :
3 rounds
15/10 strict pull ups
50 foot handstand walk (2 red lines)

notes :
- level 2 - 10/5 strict pullups, 100 foot seal walk (4 red lines)
- level 3 - banded pullups, 150 foot bear crawl (4 red lines)
- 15 minute time cap.


10 minute amrap of :
20 situps
10/8 calorie bike

notes :
- standing pedal if on bike erg.
- level 2 - 7/4 calorie bike


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