Sunday October 14, 2018

A1 - Wide Grip Pull Ups

5 Sets of 6-8 reps

A2 - Eccentric Ring Row

5 Sets of 15-30sec Eccentric Ring Row - Pull to the top of a challenging ‘ring row’ position for you and descend to the starting position for 15-30secs

Last week of this super set - challenge yourself on the Eccentric Ring Row - go for longer than 30secs if you can!

B1 - “Stop, Drop, & Roll” 
Teams of 3
For Time (30 Minute Cap): 
1 Mile Wreck Bag Run (70/50)
150/100 Calorie Assault Bike 
100 Hang Power Snatches (135/95)
80 Overhead Squats (135/95)
60 Squat Snatches (135/95)

If on your own:

1 Mile Run

30 Cal Assault Bike

30 Hang Power Snatches

28 Overhead Squats

30 Squat Snatches

**Same weights as above

STAY GOLD