09142017

Part A: 4 Sets of:
600 meter Row
*Rest at needed between sets
**Keep all sets under 3 minutes (3 min cap/round)

Part B: Gymnastics Pulling
1) 3 Rounds, NOT for time:
10 Lat Push Down + 10 second Hold on Quad
10 seconds Hold Ring to Chest + 5 Ring Rows
*Scale up to 10 second chin over bar hold + 5 strict pull-ups
**This work can also be completed between row intervals to save time if needed

RSVP for class here --> https://cfrittenhouse.sites.zenplanner.com/calendar.cfm