12/12/2018
Weighted Pull-ups (3-3-3-3-3)
Take 15-20 mins to build to a heavy triple.
Metcon (Time)
Chipper! For time:
40 Thrusters, 95/65#
20/14 Calories, Assault Bike
40 Pull-ups
20/14 Calories, Assault Bike
40 MB Sit-ups, 20/14#
20/14 Calories, Assault Bike
40 Thrusters, 95/65#
20/14 Calories, Assault Bike
40 Pull-ups
20/14 Calories, Assault Bike
40 MB Sit-ups, 20/14#
20/14 Calories, Assault Bike
Record time to complete.
Competition Standard:
135/95#
Masters:
75/55#
Ring Rows
14/10# MB
Scales:
Lighter bar
Banded pullups or ring rows
14/10# medball or regular situps