10.29.13
CFE:
MOB
5 Rounds:
400m Run
50m Recovery
100m Sprint
50m Recovery
CF:
MOB
DYNWU
A.
Back Squat:
1 by 5 @ 65%/Â 1 by 5 @ 70%%/1 by 5 @ 75%/1 by 5 @ 80%
Front Squat:
1 by 5 @ 60%/ 1 by 5 @ 65%/ 1 by 5 @ 65%/ 1 by 5 @ 65%
B.
Complete 1 Pullup every 10secs for 3mins.
Stay with Strict Pullups as long a possible. Then switch to Butterfuly. Then switch to Kip.
C.
17m EMOM:
100m All Out Sprint
100m Backwards Jog
Rest with Remaining time Left.