WARM UP
3 x rolling 200 meter row
*Every meter +/- target equals 2 alternating lunges and 2 kip swings
SKILL
EMOTM 10:00:
ODD: 1 rope climb
EVEN: 20 single arm Russian swings (alternate arms)
WORKOUT OF THE DAY
For time:
3 x 500 meter row
-Rest 1:00 between efforts-
Then…
40 reverse lunge wall ball
10 bar muscle up
30 reverse lunge wall ball
8 bar muscle up
20 reverse lunge wall ball
6 bar muscle up
10 reverse lunge wall ball
4 bar muscle up
RX: (20/14)
*Row pace should be around 80%. Caution athletes not to goo too fast or too slow on this part. Scale BMU to hardest version of pull up. 22:00 time cap.