4 rounds for time
10 pull-ups
10 ring push-ups
10 SDHPs w/70/55 KB
run 200 meters
Performance
A. 3 weighted pull-ups (supinated) @ 1131X 3; rest 90 seconds
B.. 6 forward shoulder rolls each side
C. row 250m X 4; rest 60 seconds (3rd interval is hammer)
D. run 200 meters X 4; rest 60 seconds (3rd interval is the hammer)
Remember, hammer intervals mean intervals 1 & 2 are within 5 seconds. 3 (the hammer) is 5-8 seconds faster. 4 is back to the original (1&2)pace.
A. 3 weighted pull-ups (supinated) @ 1131X 3; rest 90 seconds
B.. 6 forward shoulder rolls each side
C. row 250m X 4; rest 60 seconds (3rd interval is hammer)
D. run 200 meters X 4; rest 60 seconds (3rd interval is the hammer)
Remember, hammer intervals mean intervals 1 & 2 are within 5 seconds. 3 (the hammer) is 5-8 seconds faster. 4 is back to the original (1&2)pace.
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