3RFT:
400 meter run
35 lb KB or DB swing x 21
Pull-ups 12 reps
post time
then
5RFT:
10 dips
10 pullups or inv. rows
10 dive bomber pushups
10 hollow rocks
stretch
post time
then
5RFT:
10 dips
10 pullups or inv. rows
10 dive bomber pushups
10 hollow rocks
stretch
2 comments:
I. Helen: 10:58
II.
5RFT
10 ring dips
10 ring rows
10 dive bombs
10 knees to elbows
13:25
I. Helen: 16 min, subsituted 400 m Row for 400m run, 16 min
II. 5RFT
10 dips
10 deadlifts
10 dive bombs
10 Leg Curls (feet on ball, pull to ass and back)
23 min
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