Wednesday, 7 May14

Wednesday, 7 May14

CAPACITY1:
Row: 1x1000m @ 10-12 seconds slower than 500 m pace

GYMNASTIC BENCHMARK:
in 5 min, accumulate max amount of time in L-sit (on rings)

CAPACITY2:
Complete for time;
50 Ball slams (40/30 lbs)
50 Toes to bar
50 Ring rows (rings to chest, vertical rings, supine)

Notes: The reps can be broken up into any amount of sets and reps”