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Wednesday

Strength Work!

Pull Ups- 1 set of max reps w/ 50% of last week's 1 RM

A1. Ring Rows @ 32X1; amrap x 5; rest 10 sec

A2. Ring Dips @ 32X1; amrap x 5; rest 120 sec

B1. Pull Ups kipping; amrap x 3; rest 10 sec

B2. Parallette Push Ups; amrap x 3; rest 90 sec

C. 150 sit ups for time

Thursday

"Nancy"

5 rounds

Run 400m

15 OHS, 95/65#