Wednesday 11-28-18

With a running clock…

“Jell-O Cake ”


5 C&J @ 110/155# or Kettlebell @ 35/50#

5 Ring Muscle Ups / Dips

Rest exactly 3 Minutes


10 Front Squats @ 110/155#

15 Pull-Ups or Rings Rows

Take the rest you need, then…

3 min Max Kcal Row (set time to count down from three minutes) If done correctly, this should take you into the pain cave…

*As a warm up to your row perform 3 x 30 seconds row for kcal at 80% effort with 30-45 seconds rest in between.

Post time at the end of the first two workouts including the break along with max calories rowed.