15.3 will be announced tomorrow (Thursday) night!!
Come on out to CFS at 6pm to watch the LIVE announcement…
What is in store for us this week?!
Presented by Rx Smart Gear
A. Take 12 minutes to build to a 1-RM Strict Weighted Pull-Up
(any grip of your choice – supinated, mixed or pronated are all acceptable)
-When the clock hits 12 minutes…
Complete as many reps as possible in 3 minutes of:
Strict Pull-Ups (any grip)
Note two scores: best successful 1-RM in first 12 minutes, and number of reps achieved in the 3 minutes – and if comfortable doing so, also add your current bodyweight. E.g., 88 lbs, 43 reps, BW = 160 lbs.
B. Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
A. Every minute, on the minute, for 15 minutes:
3 Strict Pull-Ups
3 Renegade Rows
(Renegade Row = Push-Up, Row Left, Push-Up, Row Right)
B. For times:
Row 1000 Meters
Rest 2 minutes
Row 500 Meters
BOOTCAMP RX CLASS:
WOD – For Time:
Wall Balls (20/14)
Goblet Squats (55/35)
MyZone: Pace/ Yellow-Red