Tim & Janel 140813

Part I: "Push/Pull" 

 

Tim:

21 Elevated Ring Rows w/ Vest

21 Ring Push-ups

 

15 Dual Ring Rows

15 Stand Dips

 

9 Strict Pull-ups

9 Ring Dips

Janel:

21 Ring Rows

21 Push-ups

 

15 Dual Ring Rows

15 Push-Ups

 

9 Strict Pull-ups (1 RB)

 9 Stand Dips

 

 

Part II: "Don't Drop the Ball"

25 Min Cap

 

500m Row

50 Wall Balls (20/14)

400m Row

 40 Wall Balls

...

....

100m Row

10 Wall Balls

*20 DU/60 Single Under Penalty Anytime Wall Balls Unbroken

Scale Wall Balls Accordingly.  Unbroken = Continuous Movement.  No Resting With Ball.