8.17.16 Wednesday
August 17, 2016
Friday 8.19.16
August 19, 2016
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8.18.16 Thursday

Strength

Test 4:

Max Strict pull-ups

Standards for the pullups are full extension at the bottom and chin over the bar at the top with no kipping or swinging assistance at any point.  If you cannot yet perform a strict pullup, record how long you can hold your chin over the bar.

Partner Conditioning
“Pet Rock”
Buy in 1500m row (alternating each 250m)

100 Push ups
80 Hollow rocks
60 Wall Balls (20/14)
40 Ring Dips
20 Strict pullups or ring rows

Cash out 1600m run (alternating every 400)

Notes: One partner works while the other takes care of the pet rock. The pet rock is a kettlebell Rx+ (70/55) Rx (55/35)
The pet rock does not like to be dropped. If it touches the ground each partner must complete 10 burpees before moving on. You may hold the pet rock any way you like EXCEPT you cannot lie down or sit down with the pet rock on top of you! You may use bands for the ring dips or the bars. Sub tucked rocks for hollow rocks.