240309

2024 VAULT 10: "JOLLY ROGER"
Program B
Part 1
6 Min AMRAP
8 Kipping Pull Up
10 Barbell Front Squat
12 Push Up + Taps
Rest 4 Minutes After Part 1
Part 2
Repeat Score from Part 1 for Time

Suggestions
Men: 95#
Women: 65#
Score: Total Number of Completed Rounds + Any Additional Reps for Part 1
Score: Total Time for Part 2
Goal: Part 1: 3-5 Rounds Part 2: 5:30-6:30

Scaled: 95 lbs.
Part 1: 3 Rounds + 8 Pull-Ups
Part 2: 5:53

Warm-up 10 minute row: 2241m, 2:13.8/500m

Bike: Badger State Trail etc. to Alice Good Coffee in Verona and home by Back Roads
Distance: 17.28 miles
Time: 1:47:51. 9.6 mph avg.
Elevation Gain: 768 ft.
https://www.strava.com/activities/10925707269

Hike: Prairie Moraine County Park
Distance: 2.52 miles
Time: 55:07