July 20th

AM - SL/CU int + MAP Low %'s (upper pull gym included)

AMRAP in 10 mins:

1 legless rope climb to 15ft

10 unbroken front rack walking lunges @ 115lbs

8 rd + 1 rope climb

goal was 1 round per min but fell off at min 6
8

+

5 min rest

+

30 min @ 75%:

0.5 mile Airdyne

5 strict knees to elbows

50ft bear crawl

5 C2B Chin-ups

10 rd + 0.38 AD

PM - Rowing MAP

10 x 1 min Row @ 90%/1 min Row @ 50% - damper 4

4,448 m

90% was about 1:56-1:58 throughout
8