March 31, 2013
April 2, 2013

Tuesday, 4/2/13

10 minute Pullup ladder
a. 5 ring rows per round
b. band assist (rx #s)
c. RX’d +1 rep per minute ladder (1,2.3 etc)
d. Chest to bar
e. Chest to bar +2 per minute ladder (2,4,6 etc)

failure to #s w/in minute means reset @1 (or 2), but can be broken w/in minute “death by” style

2 Rounds NFT
1 wall walker
5 hips to wall
5 Dive bombers
10 supine scorpion

8 minute AMRAP
4 HSPU or 2 wall walkers
8 Hollow Rocks
12 KB Swings



  1. Alex C. says:

    Pullup Ladder: Option E (12-8)
    Metcon: as Rxed 4 Rds (I think) + 8 HRs

    Great seeing some new faces this morning!

  2. Katie says:

    Used the green band for pull-ups…failed on the round of 7.

    Subbed thrusters with 15# DB for the KB swings. I’m going to get my back fixed tomorrow morning so hopefully I can avoid more thrusters!!

    We did ours as a 10 minute AMRAP and I think I got 10 rounds perhaps? the thrusters started smoking my shoulders so I went to 5 HR push-ups instead of the wall-walkers in order to avoid collapsing.

  3. Katie says:

    Haha not 10 rounds…I wish! :o) 4 rounds. It’s past my bedtime.