Friday, June 17, 2016


4 rounds Unbroken
Max rep strict press 50% body weight
Max rep chest to bar pull ups
 
*Rest as needed between rounds. Score is total number of reps performed.
 
3 rounds for time:
100 double unders
60 seconds rest
 
2 rounds for time:
50 goblet squats (you choose weight)
60 seconds rest
 
1 round for time:
30 toes to bar
Athletes will have 4 scores
 
Optional:
4x8 GHD back ext with KB under chin (hold last rep of each set for 20-30 sec)
 
 
MOB WOD  min:
2 min each leg banded hamstring stretch
1min each arm banded shoulder distraction

4 comments:

  1. Got see Jason...and work out with Jay...so it was a good morning! PS I've jumped more rope this week than I can remember!

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  2. A) 100 reps (85#, but 99# would be 50%)
    B) 1 - 10:00 cap (100 calf raises with 45# plate, then 42 w/o weight)
    2 - 8:40 (100 GHD back extensions w/ 25#)
    3 - 1:59 (the hardest 30 T2B ever)

    Asa

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