Ryan & Janel 140205

PART I:  Strength

For Muscular Endurance & Repetition Strength

1.  Wide-grip (12" Outside Shoulders) pull-up MAX REPs (Aim for 10)

Rest 60 Sec, Then Set of 5 Challenging Front Squats , Rest 60 Sec

2.  Medium-grip (Just Outside Shoulders) pull-up MAX REPS (Aim for 10)

3.  Medium-grip chin-up (Palms Facing) MAX REPS (Aim for 10)

4.  Narrow-grip chin-up (Inside Shoulders) MAX REPS (Aim for 10)

5.  Wide-grip pull-up (12" Outside Shoulders) MAX REPs (Aim for 10)

6.  Medium-grip pull-up (Just Outside Shoulders) MAX REPS (Aim for 10)

Ryan: 135, 145, 155, 160, 165  Green to Blue  

Janel: FS:  45, 50, 55, 60, 65  Purple to Purple + Red

PART II:  Conditioning 

3 Rounds For Time:

10 Double Unders/100 Single Unders

10 Pushups + 10 Burpees

20 Wall Balls

20 ABMatt Situps