15 Back Squat
Row 500m
Rest 1 Min Between Rounds
RX Men: 95-115#
RX Women: 65-75#
Scaled: 95 lb.
Time: 17:03 (2:41, 2:36, 2:34, 2:37, 2:32)
SOGO
PART 1
4 Rounds
3-5 Weighted Pull Ups
5-7 Strict Pull Ups
7-10 Kipping Pull Ups
Rest as needed between rounds.
20 lb. weight vest, first round strict rest kipping
3-5-7
5-5-7
5-5-7
5-5-10
SOGO
PART 2
3 Rounds of Bicep Curl 21's!!
7 Reps Curl from bottom to halfway up
7 Reps Curls from halfway up to top
7 Reps Curls full Range of motion
22.5 lb. dumbbells
Warm-up 10:00 row: 2308m, 2:09.9/500m
4 Rounds
3-5 Weighted Pull Ups
5-7 Strict Pull Ups
7-10 Kipping Pull Ups
Rest as needed between rounds.
20 lb. weight vest, first round strict rest kipping
3-5-7
5-5-7
5-5-7
5-5-10
SOGO
PART 2
3 Rounds of Bicep Curl 21's!!
7 Reps Curl from bottom to halfway up
7 Reps Curls from halfway up to top
7 Reps Curls full Range of motion
22.5 lb. dumbbells
Warm-up 10:00 row: 2308m, 2:09.9/500m
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