6/29/12 Fri

6/29/12 Fri

1000m Row
Cleary Run
25 DU (sub: 75 singles 15 Burpees)

3 Sets
3 of each grip (Pro-Alt-Rev Alt.-Sup) Dead Hang Pull Ups
21’s (7 beg. Rom – 7 full Rom – 7 end Rom) -start w/ empty bar guys add 5 to 15 per set girls add 5 to 10
no failed sets
Rest 1-3min between sets

750m Row
70th Run
25 DU (sub 75 & 15)

Time Permitting There’s Icing.
3 Sets
Dips – AMRAP not to exceed 20 reps-1st set unassisted, add 1 set of chains per set if able to hit 20 reps
Rest 1-3min between sets