A) Strength:

1a) DB Bench Press, neutral grip: 4 x 8-10. Rest 30s.
1b) Weighted Wide Grip Pull-up: 4 x 2. Rest 30s.
– take 2-3 ”ramp-up sets” then perform 4 challenging sets for both 1a and build to a heavy 2 of 1b.
– Partner Assisted Pull-up: 4 x 5.

B)  AMRAP 7:
Row 250 Meters
1 Rope Climb
10 KBS (53, 35)

Rest 60s

AMRAP 7:
Row 250 Meters
10 Hand Release Push-ups
10 Wall balls (20, 14)

Rx+:(Legless Rope Climbs) (10 HSPU in place of HR Push-ups) (30, 20)
L2: (2 Ground to standing with rope) (35, 25) (Box Push-ups) (14, 10)
L1: (10 Ring Rows per round) (35, 25 Russian Swing) (Box Push-ups) (10, 8)

Row club meets at 6:30pm!