Long day…

Lots of mixed elements and loads in this one so really focus on pacing, pacing, pacing!

9 Calories on the Bike/Ski
6/9 STRICT Chest 2 Bar Pull Ups
9 Calories on the Ski/Bike
12 Alt. DB Snatches (40-50#/60-70#)
9 Calories on the Bike/Ski
15′ SEATED Legless Rope Climb UP & DOWN
(25:00 Steady AMRAP)

You have to Ski ONE of the three cardio sections each round…

Scale CTB down to less reps, strict chin above or slightly banded Chin above…

Pick a DB for Snatches that is heavier than your normal and makes you slow down and focus on GREAT positions each rep…

For the Rx’d legless you must start in a seated position, climb with arms only to 15′ AND also climb back down to seated with arms only…

Scale this one down to seated up with leg assist on the way down, regular legless from standing or leg assisted rope clumbs…

Hope to see a lot of you in tomorrow!

Justin VanBeek

Written by: Justin VanBeek

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