Strength 10-08-2018
4 Rounds of:
9 Inverted Rows (supinated grip)
7 Bar Dips (partner assisted or self-assisted)
5 Ultra Wide Grip Strict Pull-ups (partner assisted if needed)
Rest 2:00 between rounds.
Conditioning 10-08-2018
AMRAP 8:
1 Rope Climb
30/20 Push-ups
60 Double Unders
Rest 2:00
AMRAP 8:
1 Rope Climb
20 Air Squats
200m Run
Rx+: Legless Rope Climbs, 15/10 HSPU each round in place of Push-ups, Alt. Pistols in place of Air Squats
Extra Credit 10-08-2018
2 Options:
6 Minutes of Sledpull Rows + 30 Banded Pushdowns
or
Superset of:
1a) Barbell Curls: 3 x 15. rest 10s.
1b) DB Rollback Tricep Extensions: 3 x 12-15. Rest 10s.
Open Gym
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