A. Wtd. Pronated Strict Pullups (3 reps every minute x 6 sets )
same weight throughout
–no rest into next station
–no rest into next station
Pendlay Row (7 reps every minute x 5 sets )
same weight throughout
–no rest into next station
–no rest into next station
Standing double arm DB Hammer Curls (11 reps every minute x 4 sets )
same weight through out
List weight as the weight of 1 dbell
100 Step Down Box Jumps for time 24″/20″
*6 toes to bar at the start of each minute*
*Rx+ 8 Toes to bar*
*6 toes to bar at the start of each minute*
*Rx+ 8 Toes to bar*
10 min time cap