Sunday 6.22.14

3 x 10 External Rotations

3 x 10 Internal Rotations

3 x 10 Scaption

3 x 10 Supine Straight Arm Abductions (3lb weight)

Complete.

+

For time:

50 cals AD

120’ Seated Rope Pull (Hand over hand)

50 cals AD

120’ Seated Rope Pull (Hand Over hand)

50 cals AD

15:39. It took just under 3min for the first 50 cals, then 2:36 for the second 50 cals, then 2:30 for the last 50 cals. There was a lot of transition time turning the sled around and running the rope back to the other end, so I just went hard on the AD.