4.12.17

Warm up- 50cal Bike

Intervals:

3×3 attempts at max calhr Rower Pulls (2 starting pulls, 1 Pull for max calhr)

Take your lowest of the 3 attempts and call that your “max”. Record your “max”.

Then:

10 Rounds:

10 Pulls at your “max”

Rest 2min

(e.g. Women may be 1400-2100calhr, men may be 1900-3000 plus)

Auxiliary:

3 Rounds of:

12 Ring Muscle Ups

6 DBall Shouldering…150/100

15m HS Walk

3min Rest

Metcon:

Explode WOD