Breaking all the rules

breaking rules


Strength


10 minutes of Death by Strict C2B Pull Ups
1 the first minute, 2 the second...

Scale to strict pull ups, and/or jumping pull ups as needed.

Conditioning


4 RFT:
10 Front squats 115/85
10 Abmat situps
10 Push press 115/85
10 GHD Hip extensions

Cash Out

500m Row
500m row for time

Virtual White Board

Conditioning
Athlete Time RX? Comments
Kimberly
14:45 Scaled 45# FS and PP, knees to chest instead of GHD
Joe
7:17 RX
Kaz
14:29 RX
Ben
10:03 RX
Don
10:36 Scaled 2X115#/2X95#
Cash Out
Athlete Time RX? Comments
Joe
1:39.8 RX
Ben
1:39.1 RX
Kaz
1:41.5 RX
Don
1:40 RX

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