PART 1: Strict Pull-Ups:

• Max Strict Pull-Ups
  
  *Score = Largest unbroken set of strict pull-ups

   

PART 2: "Boat Race"

3 Rounds For Time:

• 500 Meter Row
• 400 Meter Run
  
  Rest 3 Minutes Between Rounds.
  
  *Score us total time, including rest.

COOLDOWN 

MOBILITY

• • 1:00 Banded Hamstring Stretch (each side)

     

AFTER CLASS

• 300 ft. Handstand walk, or double dumbbell overhead walking lunge.(90 meter)