Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest
Start each round exactly six minutes apart. Your rest period is whatever remains after the run.
Post total reps and ascents to comments.
or
"Danny"
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups
Post rounds completed to comments.
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2 comments:
BSx3 95,115,125,135
*stopped cause I felt like I pulled a muscle in my leg.
21, 15, 9 reps of:
Bench Press
Ring Dips
77.5# JRD 9:43
pc:
1 x 3 x 95
1 x 3 x 135
1 x 3 x 155
1 x 3 x 185
1 x 3 x 205
1, 15, 9 reps of:
Bench Press
Ring Dips
*Perform at 77.5% of 1 RM Bench Press
*Scale as needed
Post times and loads to comments.
19:10 w/ 205#
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