A.
3 Sets
2-4 Rope Climbs
(Base The Number of Climbs off Your Skill Level)
Headstand To Handstand Walk x 50′
1 Pegboard Ascent
30 Seconds L-Sit
This is not necessarily for time, just work through it focusing on good technique and solid positioning.

B.
For Time
Row 1000 Meters
100 Double Unders
20 Back Squats 225/155#
Row 750 Meters
75 Double Unders
20 Front Squats 185/125#
Row 500 Meters
50 Double Unders
20 Overhead Squats 135/95#
Modify The load if Necessary with the
idea to finish either under 22 minutes or something close to it. 

Comments ( 6 )

  • Arielle Mabry

    A. 10 rope climbs
    HSW Prac.
    L sit
    B. 24:35 RX. That was hard, all the squats felt heavier than normal.

  • jjorgensen

    A. 2 Rounds, short on time today
    3, done, done, 30 seconds

    B. 17:40

  • Tay

    A. Done
    B. 21:48Rx
    Notes:
    – rowing went from 1:53-1:54 on the first round to about 1:58-2:01 on second round
    – wow that was tough, that was a fun workout to put posterior chain work capacity to the test.

  • Justin Ellingson

    A. Done, attempts at pegboard, attempts at headstand to handstand, done
    B. 22:00; each squat weight was 20 pounds lighter then what was prescribed

    • Jesse Holden

      A) Done

      B)19:45 Rx. No one to push me so I probably paced the row a little too much and broke the squats up more than I needed to. Still pretty difficult

  • Austin Salisbury

    A. 3 rope climbs per round, headstand to handstand walk done, 1 pegboard ascent(failed descent)
    B. 18:33

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