General Warm-Up
Three rounds of:
60 Second Row
50 Foot Bodyweight Walking Lunge
60 Seconds of Slow Controlled Dead Bugs
A.
In teams of two, each member must complete the following for time:
1000 Meter Row
30 Pull-Ups
50 Thrusters (20/15 kg)
Each team must perform this with one lane of equipment, so Partner A will start on the row, and Partner B will begin after Partner A has started on Pull-Ups
After finishing, Partner A must rest until Partner B has finished the final thruster, and then…
B.
In teams of two, each member must complete the following for time:
60/40 Calories of Assault Bike
30 Pull-Ups
50 Thrusters (20/15 kg)
Perform in the same format as Part A; Partner B does not start the pull-ups until Partner A has completed their Assault Bike calories.
24.29 single db thrusters, 7kg. Glad to have done Rx pull-ups in a workout. Been a long time
22:56 solo rx, rest = row time = 3:33
16:00 solo
A.4:20/1:00/2:00
2 min rest
B. 3:40/1:00/2:00