Day 3

Day 2 was rough but thank you all for entering the information. We are now working to clarify the time stamp on the leaderboard and wordpress so we can get the leaderboard refreshed daily at midnight. Unfortunately it is more complex than what we thought. Thank you all for the feedback. Here is Day 3 

25 min chill pace assault bike then 20 sec all out 40 sec chill x 8 minutes

mobilize one hour include 12 ring rows + 12 ring dips x 4 rounds in this time

Event 1

1k row then 4 rounds of 25 pull ups + 7 p snatch 165/115

rest as needed 

Event 2 

84 wallballs 20/14 10 ft target + 42 hspu + 26 cal row for time

rest as needed 

150 ft hs walk rest 3 min repeat

strict press 5/5/5/5/5

jerk 6×2 

squat 5/5/5/5/5

accessory: 5 parallette hspu + 30 ghd hip extensions + 25 weighted strict pull ups x 4 rounds nft


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