Notes: Take no more than 5 attempts. Warm up quickly as well. This entire event should take no more than 15 minutes.Strength
1a) 3 X ME Bench Press @ 85% – rest 60 sec.
1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – heaviest possible, rest 60 sec.
Conditioning
For total time:
3 rounds of-
20 Pistols (alternating)
3 Rope Climbs 15′
*then
50 T2B
*then
3 rounds of-
20 Wall Balls 20/14#
5 Power Cleans 225/145#
For all you non-wannabe outlaws out there:
Run 400M BUY IN
3 ROUNDS
21 Box Jumps
18 KB Swings
15 P/Us
400 M CASH OUT
BP - 175# 8, 10, 7
ReplyDeleteRow - 70# DB
Did the 20 pistols, wow do I need to work on mobility/flexibility.
Subbed Rope Climbs for Shoulder Touches, we gotta get those ropes put up.
Subbed T2B due to rain, destroyed the abdominals though.
Did not get to perform my max snatch nor the 3RFT wall ball shots/Power Cleans. Ran out of time. I was pretty upset about it.