FRIDAY 210910

Evolution A:

“Grind Time”

On a 15:00 clock (5 rounds each station)

Station One: Assault Bike (12 / 9 calories)
Station Two = Deadlift, 12 repetitions (135lb. / 95lb.)
Station Three = Box Jump, 15 repetitions (20 inches)

Rest as needed then,

Evolution B:

“Pull-up Assessment Test Bravo”

Complete Five Rounds (not for time)
3 weighted pull-ups
5 strict pull-ups
7 kipping pull-ups

Note: For weighted pull-ups, place a 30/45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set. Scale the weight and rep’s as needed and rest as needed between rounds.

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