4 Rounds of:
8-10 Supinated Grip Inverted Rows
25 Banded Pull-aparts
Rest 90s-2:00 between rounds.
- Rx+: Perform 5 Rounds with 60s rest between rounds. Only do this option if you are capable of 15+ strict pull-ups
20m course. Miss two beeps and you are out.
Record stage result and any details.
Elbow out Tricep Extensions: 3 x 20. Rest 60s.
Make a note of your achievements in 'Open Gym'