A. Horizontal pulling strength:
- 4 max effort sets of ring rows with a tempo of 3111
- 4×5 bat wings (use a weight that makes it tough to complete 5 reps, but not so difficult that your form breaks down.
- Seated or standing sled pulls with a rope. Work with a partner and alternate lengths. Aim for 5 challenging reps (lengths), so choose your weight accordingly.
B. “Helen” – 3 rounds for time of:
400 m run
21 KB swings (55/35)
12 pull-ups.
Compare to Sept 9 2016, April 12 2016, June 24 2015, March 31 2015, Sept 27 2014, Aug 6 2014, Aug 31 2013.