feb10CFE:

4 x 600m run, 10 1/2 burpee/renegade row, 30 sec rest
3 x 400m run, 10 1/2 burpee/renegade row, 30 sec rest
Then: 3 rds
5-10 chin ups
10-12 bent over tricep extensions (DB)

 

CF:

A. DYNWU/ MOB

B. “Nicole”
AMRAP 20
400 Meter Run
Max Unbroken Pull-Ups
*Everytime the athlete lets go of the bar, they start the next 400m run.
* Score is total amount of pull-ups

C. 4 Rounds for quality
15 Hollow Body Rocks
15 Superman Holds
:15 L-Holds on Pull-Up Bar
15 GHD Back Extensions

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