1)Find a max weight strict pull up. If you cannot do a strict pull up do 5x3 tempo pull ups with a band fast up 3 second pause at the top 3 seconds down.
1000m row/ 800m Run
Rest 2:1 (half the time it takes you to do the effort)
Keep times + or 7 seconds of each other, for every effort outside the 7 seconds there is a 15 burpee penalty at the end of the last row/run.
Posted on Wed, March 19, 2014