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Conditioning:
200m Row
21 Overhead Squats (95/63)
21 Hand-Release Push-ups
300m Row
15 Overhead Squats
15 Hand-Release Push-ups
400m Row
9 Overhead Squats
9 Hand-Release Push-ups
500m Row
6 Overhead Squats
6 Hand-Release Push-ups
For Time
(14:00 cap)
…Rest 8:00 from end of cap, then…
Partner up and perform each of the following in order, to completion, with equal work:
40 Pull-ups
80 Sit-ups
120 Double Unders
1600m Bike
For Time
Flexibility:
Couch Stretch
Bilateral Shoulder Flexion
Low Lunge Twist
Post times and experiences to comments
Part 1: 13:42 Rx
Part 2 with MRod: 8:20, me Rx, MRod single unders
Part 1: 14:12 RX
Part 2: 10:?? With Jeff. I mod PLU. I seemed to have lost my kip as of yesterday. Still lost today.
Part 1 : 14:14
45# OHS
Part 2:
8:27 RX w/Robert