Bench Press: 3 x 3 (3 sec neg)

 

Weighted Pull-ups: 3 x 3 (3 sec pause over bar)

 

Then..

 

For Time:

 

400m Run

21 OHS, 95/63

3 Legless Rope Climbs

 

400m Run

15 OHS, 115/73

3 Legless Rope Climbs

 

400m Run

9 OHS, 135/83

3 legless rope climbs

 

 

kbk_logo-01

Don’t forget to order Wednesday for Sunday drop off

 

 

 

 

 

 

 

 

 

Share the Awesome

Address
917 Old Fern Hill Rd West Chester PA 19380
Phone
888-338-9366
Email