09/11/2016

Perfomance:

A. ‘Karen’ Benchmark

150 Wall Ball Shots (For Time) 

Rest 4 minutes 

B. For time: 
10 Hang Cleans (225/145 lbs) 
20 Chest-to-Bar Pull-Ups 
8 Hang Cleans 
16 Chest-to-Bar Pull-Ups 
6 Hang Cleans 
12 Chest-to-Bar Pull-Ups 
4 Hang Cleans 
8 Chest-to-Bar Pull-Ups 
2 Hang Cleans 
4 Chest-to-Bar Pull-Ups 

Competition:

A. ‘Karen’ Benchmark

150 Wall Ball Shots (For Time) 

B. 3 RFT: 
10 Toes to Bar
10 Burpees
10 Alternating Pistols 

Rest 2 minutes 

B. For time: 
10 Hang Cleans (225/145 lbs) 
20 Chest-to-Bar Pull-Ups 
8 Hang Cleans 
16 Chest-to-Bar Pull-Ups 
6 Hang Cleans 
12 Chest-to-Bar Pull-Ups 
4 Hang Cleans 
8 Chest-to-Bar Pull-Ups 
2 Hang Cleans 
4 Chest-to-Bar Pull-Ups 

C. Row for 15 minutes at 65-75% pace

/by