Tuesday – 082316


Coach Keith’s sister Yvette has recently joined the morning classes.

Strength/Strength Endurance
For time:
Perform 50 strict chin-ups. These are pull-ups with an underhand grip. This is capped at 7 minutes. If you get capped, your score is how many total chin-ups you did. Scale by using a band, try putting the band in between J-cups on a squat rack and standing on the band, similar to what we did last week in some of the classes.

Workout of the Day
In 20 minutes, perform AMRAP of
100 walking lunge steps
80 double-unders
600 meter run
40 wall-balls (20/14)
20 Box jump overs (24/20)

If you get to the run again, but don’t think you can complete it in the time left, keep your jump rope and build your score by doing as many double-unders as you can in the time left.  If you finish the 600 meter run in the 2nd round, 600 reps will be added to your score plus whatever reps you did after.  For example, if I finish the run on the second round and get 13 wall-balls, my score would be 1+613.  If I didn’t finish the run but got 56 double-unders in addition to the 80 I completed for that set, my score would be 1+236.  1 round complete plus 100 lunges plus 80 dubs plus 56 more dubs equals 1+236.

Post your scores to the Whiteboard.

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