wednesday, jan. 10

Gymnastics Skill / Test:

10 rounds for time of:

7 Unbroken Chest-to-bar Pull-ups

Athlete Notes

Cap: 10:00 minutes

For this test today, you MUST rest after each round of 7 Chest To Bar Pull-Ups. Your goal is to accumulate the 70 reps as quickly as you can but they must be completed in sets of 7 reps.

"AED"

In 4 mins, for max reps of:

21/17 Row Calories

21 Line Facing Burpees

max reps in remaining time Echo Bike Calories

-- Rest 4 mins --

In 4 mins, for max reps of:

15/12 Row Calories

21 Line Facing Burpees

max reps in remaining time Echo Bike Calories

-- Rest 4 mins --

In 4 mins, for max reps of:

9/7 Row Calories

21 Line Facing Burpees

max reps in remaining time Echo Bike Calories

Athlete Notes

Goal: 20/14+ Echo Bike Calories Each Set

Primary Objective: Complete each Buy-In work component in under 3:00 minutes

Secondary Objective: Complete each set of 21 Line Facing Burpees in 90 seconds or less

Stimulus: V02 Max / Machine Focused Conditioning

RPE: 9/10