23.Nov.2016

A. 10min EMOM:
min 1 -5 ring rows @21X1
min 2 -6 seated DB Z-press (HEAVY)

B .6 sets @FULL effort:
-5osec full effort row for meters
 
*rest/walk 3min b/w sets

C. 15min cooldown (AB/row/walk/light jog)

A. 2-4-6-8-6-4-2 pullups for time
*rest/walk exaclty 3min
B. 2-4-6-8-6-4-2 hspu for time
*must break b/w sets
*5min time cap for each A/B

C. 6 sets @FULL effort:
-5osec full effort row for meters
 
*rest/walk 3min b/w sets

C. 15min cooldown (AB/row/walk/light jog)