20-minute running clock:
6-9-12...(+ 3 ea set)
pull-ups
200m overhead barbell carry*
barbell carry follows each individual set of pull-ups (i.e. six pull-ups, 200m carry, nine pull-ups, etc.)
*barbell must remain overhead for the entire carry; if it is dropped below the head or ON the head, it must be placed on the ground, and the athlete must run 200-meters returning to the barbell to move it any further; this penalty is repeated for every infraction.
--OPTION B--
For those that want a less challenging workout:
For Time:
21, 18, 15, 12, 9, 6, 3 - Front Squats @ 135 (or ~50% 1RM)
500m Row
6-9-12...(+ 3 ea set)
pull-ups
200m overhead barbell carry*
barbell carry follows each individual set of pull-ups (i.e. six pull-ups, 200m carry, nine pull-ups, etc.)
*barbell must remain overhead for the entire carry; if it is dropped below the head or ON the head, it must be placed on the ground, and the athlete must run 200-meters returning to the barbell to move it any further; this penalty is repeated for every infraction.
--OPTION B--
For those that want a less challenging workout:
For Time:
21, 18, 15, 12, 9, 6, 3 - Front Squats @ 135 (or ~50% 1RM)
500m Row
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