December 21, 2017
/Warm up
3 Rounds:
:20s Jump Rope Reps (Singles or Doubles)
1-2 Ring Repetitions (Ring MU or Ring Dip)
7 Barbell Repetitions
– Round 1, Good Mornings
– Round 2, Stiff-Legged Deadlifts
– Round 3, Deadlifts
Take 5-7 minutes to build to your starting weight on the deadlift to start our first part today.
Then
4 Rounds:
3 Bar Muscle-Ups
15 GHD Sit-Ups
5 Deadlifts
Rest 2:00
Then
For time:
1,500 Meter Row
100 Double-Unders
50 Calorie Air Bike (30 Calorie Assault Bike)
100 Double-Unders
1,500 Meter Row
I finished this last one in 19:52 and could not understand how the leaders were doing it in 16 minutes. Upon reading closer, I see that it calls for 30 cals on the Assault Bike. We did 50. 16 is still a very good time, but at least I see where some of my time went.
Good day!
