Wednesday 3.13.19

3 Sets 

Max Unbroken Strict Chest to Bar Pull Ups 
10 Single Arm Dumbbell Row Each Arm (Heavy)
*Modify chest to bar with strict pull ups or a band

"KAREN"

150 Wall Balls for Time (20#/14#)

Above & Beyond

For Quality

30 Kossacks Squats (weight if R.O.M. is there)
30 Back Extensions

EMOM 20

ODD: Ski 12/7 Cals 
EVEN: 20 Lateral Box Jump Overs (24"/20")
*Dropping the cals down on the ski, but increasing the lateral box jump overs to develop better lactate threshold. 

EMOM 10

3-5 Ring Muscle Ups 
*Pick a rep number that you can do unbroken each round. 

4 X 3

Back Squat @ 80-85% 

Chelsea JungComment