10.24.14

OPTION 1: STATION

10 Rounds:

100ft Sled Push
100ft Sled pull using rope or hose*
10 Hammer Strikes per side

*Wear work gloves.  After you have pushed the sled, grab the rope or hose and sit down, dragging the sled back to yourself.  

 

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OPTION 2: GYM

Military press. Start with empty bar and work up to working weight. Sets of 10+ pull-ups or chin-ups between each set. 

Put on a belt. Do one all out set at working weight

Take about 25% off the bar. 5 sets of 5, alternated with 10+ pull-ups any grip or variation. 

Posted on October 19, 2014 .