Friday 12/13

Performance: A. Two sets for times of:
Rope Climbs x 2reps
Wall Climbs x 4reps
Toes to Bar x 8reps
Rest 2 minutes

B. Three sets of:
Dumbbell Walking Lunge x 20 steps
Rest 60 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 60 seconds

C. Three rounds for time of:
135/95 lbs Ground to Overhead x 10 reps
Pull-Ups x 20 reps

Fitness: A. Two sets not for time:
Rope Climbs x 1reps
Wall Climbs x 3reps
Toes to Bar x 5reps

B. Three sets of:
Dumbbell Walking Lunge x 20 steps
Rest 60 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 60 seconds

C. Three rounds for time of:
Ground to Overhead x 7 reps

Ring-Rows x 14 reps

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