August 2, 2017

Warm Up-

500 Meter Row, straight into:
3 Rounds:
3 Strict Pull-Ups
12 Alternating Spidermans (6/side)
15 AbMat Sit-Ups
:20/side second Samson Stretch

 

Strength-

Max Reps Strict Pull Ups x 5 Sets, Resting 60 Seconds between Sets

*First Set should be looked at as attempting to establish a true max effort, while each set after should be sustain a certain number as close to first Set.

 

WOD-

4 Rounds:

1 Minute Max Wall Balls 20/14, ADV=30/20

1 Minute Max Box Jumps 24/20, ADV= 30/24

1 Minute Max Cal Row

Rest 1 Minute Between Rounds!

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282