AMRAC in 12 minutes with 8-12 unless otherwise noted:
C2B pull-up x 4-6
NTE 3 rounds.
Complete 4 sets of the following sequence:
A1. Choose one of the following as appropriate to your present strength level:
- Muscle-ups: AMRAP x 3 ( Recommend: ~130% BW pull-up & dip.)
- Strict C2B pull-up x 2-4. Add load as able.
- Pull-up @ 31X1; x 3-5 w/ Gravitron assist
A2. Box jump 220.127.116.11 (Rest ~10s between reps. Step down & focus on landing softly.)
A3. Hip extension @ 1011; x 6-10; Add load as able.
Complete 3 rounds of:
21 KBS (NTE 1.5/1 pd)
Helen was last completed in classes on Friday 120720.
Post total MUs or best set of Pull-ups (weighted pullups reported as +lbs and Gravitron as -lbs x number of reps), box height and overall time with KB load and any modifications or notes from last time.