10,483m, 2:08.7/500m
2023 VAULT 2: "NILE"
Program B
Every 4 Minutes for 16 Minutes
8 Barbell Shoulder Press
20 Burpee
14 Kipping Pull Up
Suggestions
Men: 75-95#
Women: 45-65#
Extra Challenge
Every 3 Minutes for 15 Minutes
Score: Fastest Round Time
Score: Slowest Round Time
Goal: 2:00-3:15
Scaled: 75#/Extra Challenge
Times: 2:06, 2:21, 2:33, 2:47, 2:51
Cool-down 10 minute row: 2074m, 2:24.6/500m
Extra Challenge
Every 3 Minutes for 15 Minutes
Score: Fastest Round Time
Score: Slowest Round Time
Goal: 2:00-3:15
Scaled: 75#/Extra Challenge
Times: 2:06, 2:21, 2:33, 2:47, 2:51
Cool-down 10 minute row: 2074m, 2:24.6/500m
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