TUESDAY 160308


Row 500m

Crossover Symmetry

15 Hollow rocks

bear crawl down

crab walk back

10 yoga push ups

10 pull ups

15 squats



Take 12 minutes to build to a 1-RM Strict Weighted Pull-Up
(any grip of your choice – supinated, mixed or pronated are all acceptable)

When the clock hits 12 minutes…

Complete as many reps as possible in 3 minutes of:
Strict Pull-Ups (any grip)

Note two scores: best successful 1-RM in first 12 minutes, and number of reps achieved in the 3 minutes


Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:

Ring Dips
Chest-to-Bar Pull-Ups



Mash triceps

Lax to Pec/shoulders

Roll Thoracic spine

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