Warm up: 2 min jumprope, 20 prisoner lunges; 2x 8 ring rows, kte, 1 arm swings; 10 hs shoulder taps or alternative is alt kick ups
Skill Focus: Resisted Pull Ups (partner or with band)
Review progressions for those without dead hangs (jumping with negative, manually assisted w/ negatives etc)
Level 3
800 m run. . . (only 1 run, then 5 rds)
15 Russian swings 70#/53#
12 burpees
9 strict hspu (no abmats)
5 RFT
Level 2
800 m run. . .
15 Russian swings 53#/35#
12 burpees o
9 mod strict hspu
Use abmats/plates stacked or bands
5 RFT
Level 1
800 m run. . .
15 swings
12 burpees
9 strict db press
5 RFT
Post time for score
Congratulations to Janet & Pete: our new reigning She Beast & Beast!
