Errol the Owl

Wednesday Jul 17 2019


1.) 10 Rounds
200m Run
5 Back Squats @ 75% 1RM
3 Muscle Ups
1 Legless Rope Climb
*2.) 4x10 Strict HSPU into 10 Kipping HSPU
-Rest as needed between sets
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135# bs, strict pull up with bands, ring dip with red band, row and rope pull. Accessory work
225# BS
115# BS (not 75%), 3 strict PU + strict ring dips, RC w/legs.
6 Rds + 3 MU
BS @ 295
38:28?? 165bs. Ring dip/pullup. Rope climb
36:56, 105# w deficit pull-ups and ring dips
Meter Maid: 18:11 w A.P. & hspu work w the 7:15a crew
RX - legless as much as possible
210# BS/BMU/not legless. + HSPU EC 2/8.
35:10 assault bike, BS #105, 3 ring rows/pushups, rope pull
7 + 10m @ 225# bs