8/6/14

Strength:

Rope Climb: 5 Ascents (pick a challenging method)
or,
Prowler Pull: As heavy as possible for 14 feet

Conditioning:

**Both option are Rx
A. 3 Rounds:

  • 10 STO (115/75)
  • 400m Run/Row

then,
15 Muscle Ups
B. 3 Rounds:

  • 10 STO (115/75)
  • 400m Run/Row

then,
30 Burpees

Extra:

Strict Press: 3×10 @ 75% TM

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