Tuesday 6/13/2017

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Class Program 

A.  Strength  

Bench Press 

7x10@43% 

B.  WOD

3 Rope Climbs

21 S2OH 95/65

2 Rope Climbs

15 S2OH

1 Rope Climb  

9 S2OH

RX+: 115/75, Legless Climbs  

AV Program

A.  Strength  

Barbell Row 

7x10@43% 

B.  Gymnastics 

Posted on www.hypegymnastics.com 

C.  Rowing

16:00 with bursts  

*Set the Rower for a single 16:00 interval. Rowing at a consistent pace starting at 0:00 and continuing every 4:00 row 10 strokes as hard as possible and return back to pace.  

D.  Odd Object Conditioning 

For Time:

600m Farmers Carry 53/35

50 Strict Pull-ups  

E.  Accessory Work  

5x10 DB Bench Press *alternating

5x10 Single Arm row

5x10 Strict Dips

5x10 DB Chest Flys 

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