NOVEMBER 07 2017

Tuesday: Vert CP + IGT (sets)

A) 4 sets of:

8-10 Half Kneeling DB OH Press/arm @ 11X1 tempo, rest 90s (no rest b/w arms)

AMRAP Strict Pronated Pull Ups @ 10X0 tempo, rest 90s

*the knee that is down in the half kneeling press is the same hand you will press with

+

B) 4 sets @ 85-90% Effort:

10 SDBJ @ 24/20”

5 HSPU (kipping)

1 Rope Climb to 15′

rest 1:1

+

rest 2-3 mins

+

4 sets @ 85-90% Effort:

4 Burpee Box Jumps @ 24/20”

6 C2B Pull Ups

8 Dips (kipping)

rest 1:1

*stagger the class if needed for equipment availability.

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