09212015- New Strength Cycle!


Function: Alternating every minute on the minute:

Even minute: 8 Pendlay Row

Odd minute: 2 Strict Pull Ups or Pull Up Negatives

Performance: Every minute on the minute for 8 minutes: 5 Chest to Bar Pull Ups

Both: Front Squat- 4 x 4 with a controlled descent and 3 second pause in bottom

Workout of the Day:

Every 3 minutes for 4 total rounds:

Run 200 meters

15 Wall Ball

Max Burpees to plate until 2 minutes


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