August 2, 2017
500 Meter Row, straight into:
3 Strict Pull-Ups
12 Alternating Spidermans (6/side)
15 AbMat Sit-Ups
:20/side second Samson Stretch
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.
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!