3.23.21 Workout of the Day

515 crew

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Barbell
Gymnastic Stamina
3 sets for efficiency
:30 Max strict pull-ups
Rest :30 seconds
:30 Max chin over bar pull-ups
Rest :30 seconds
:30 seconds Bar MU/ C2B pull-ups
Rest 1:00 between sets

Conditioning, For Time
“The Old Block”
50 Wall Balls (20/14)
40 Box Jumps (24/20)
30 lateral bar over burpees
20 power snatches (115/85)
1000 m run

Interval
Conditioning, team of 2, 30 minute AMRAP
500/400 m row
10 single DB Hang C&J (50/35)
500/400 m row
20 single DB Hang C&J (50/35)
500/400 m row
30 single DB Hang C&J (50/35)

-Continue adding 10 C&J reps every round until cap-

-One works, one rests, partition reps how feel fit.
-Run sub= 200 m sprint relay. -