Open Workout 19.1   If not done

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

M 20-lb. wall ball to 10 ft.
W 14-lb. wall ball to 9 ft.

 

Nicole

• Run 400 meters
• Max rep Pull-ups.. instead of pull ups do bent over rows …… we need to make sure we pull back MORE that pull up !

As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

OR

Amanda

9, 7 and 5 reps of:

• Muscle-ups/ DIPS to modify 
• Snatches (135/95 lb.)

For Time

 

FLOATER    5 ROPE CLIMBES 

FINISHER 

• 10 bicep curls … hammer
• 10 dips or tricep press using bands 
• 10ps  side plank eternal rotation … use small wights …… can be from knees