WORKOUT OF THE DAY

WORKOUT OF THE DAY

Thursday 7.25.19


Conquering fear equals defining fear.
— Tim Ferris

Congratulations to Raj Varma for attending his 100th class! Raj uses his fitness for exploring caves and canyons all across the American West.

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SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Chan Warmup

Skill:

Strict HSPU progression

Pullups

WOD:

For time:

20 Strict Handstand push-ups

40 Pull-ups

10 Strict Handstand push-ups

20 Pull-ups

5 Strict Handstand push-ups

10 Pull-ups

Intermediate:

For time:

12 Strict Handstand push-ups

30 Pull-ups

6 Strict Handstand push-ups

15 Pull-ups

3 Strict Handstand push-ups

5 Pull-ups

Fitter Faster:

For time:

12 push-ups

12 Seated Strict DB Press

20 Jumping Pull-ups

9 push-ups

9 Seated DB Strict Press

15 jumping Pull-ups

6 elevated push-ups

6 DB Seated Strict Press

5 jumping Pull-ups

WORKOUT OF THE DAY

Wednesday 7.24.19


Nobody who ever gave his best regretted it.
— George Halas

First team to sign up for Granite Games Fall Throwdown September 14th. Team “Bring the Meat” will be competing under the Male Intermediate division. If you would like to sign up a team or volunteer follow the Granite Games link in the menu.

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“BEING AN ATHLETE AT GRANITE GAMES THROWDOWNS.”


WORKOUT OF THE DAY

Warmup:

Run 200m

Plyometric Warm Up

Skill:

Squat Clean

then,

7min to warm up squat clean

WOD:

"Klepto"

4 rounds for time of:

27 Box jumps (24/20)

20 Burpees

11 Squat cleans (145/100)

Intermediate:

4 rounds for time of:

21 Box jumps (20/20)

15 Burpees

9 Squat cleans (95/65)

Fitter Faster:

4 rounds for time of:

15 Box jumps (20/12)

10 Burpees

7 Squat cleans (65/35)

WORKOUT OF THE DAY

Tuesday 7.23.19


You are going to fail, and failing, for me, is as joyful as succeeding. Failing means that there is something to learn, and we can improve and do it better next time.
— Sebastian Thrun

Welcome JD Ramirez to the Skyline family.  He just completed his foundations and is starting is Skyline journey.  JD is a firefighter for the Houston Fire Dept.  He has backround is football and baseball.  On a side note JD has a twin brother as well that is also fire fire fighter for HFD.

Welcome JD Ramirez to the Skyline family. He just completed his foundations and is starting is Skyline journey. JD is a firefighter for the Houston Fire Dept. He has backround is football and baseball. On a side note JD has a twin brother as well that is also fire fire fighter for HFD.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Row 30 hard Pulls

Gymnastic Warm Up

Skill:

Muscle Ups

WOD:

15 Strict Ring Muscle-ups

15 Kipping Ring Muscle-ups

Row 2,000m

For time

Intermediate A:

10 Strict Ring Muscle-ups

10 Kipping Ring Muscle-ups

Row 2,000m

For time

Intermediate B:

20 Strict Chest to bar pull-ups

20 Kipping Chest to bar pull-ups

20 strict ring dips

20 Kipping Ring Dips

Row 2,000m

For time

Dips are rock-bottom (below the nipples), and pull-ups are pulled to the sternum to approximate the muscle-up's value

Fitter Faster:

15 Banded Strict pull-ups

45 Strict Ring Rows

15 Banded Dips

45 Ring Push ups

Row 1500m

For time

WORKOUT OF THE DAY

Monday 7.22.19


Most people will choose unhappiness over uncertainty.
— Tim Ferris

Swim WOD is growing! A great way to get fitness outside of the gym.

Swim WOD is growing! A great way to get fitness outside of the gym.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Squat Warm Up

Skill:

10 min to work up to starting Back Squat set

WOD:

Do a set every 3:30

Back squats

5-3-3-2-2-2-1-1-1-1 reps

After every set complete:

10 KB Side bends each side

and

30 sec front plank/ 30sec back plank

Intermediate:

Can be completed as RX

Fitter Faster:

Do a set every 3:30

Back squats

5-3-3-3-3-3-3-3-3-3 reps

After every set complete:

10 KB Side bends each side

and

30 sec front plank/ 30sec back plank

WORKOUT OF THE DAY

SUNDAY 7.21.19


CrossFit is a way of life. You eat well, you train hard, you push yourself. It teaches you so much about yourself.
— Ben Smith

SKYLINE COOKING CORNER


WORKOUT OF THE DAY

Warmup:

Tia Warmup

Skill:

Power Snatch

Every 1:40 for 7 rounds complete:

1 PowerSnatch

WOD:

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

75/50 pound Snatch, 30 reps

135/95 pound Snatch, 30 reps

165/110 pound Snatch, 30 reps

210/135 pound Snatch, as many reps as possible

Intermediate:

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

50/35 pound Snatch, 30 reps

95/65 pound Snatch, 30 reps

110/75 pound Snatch, 30 reps

135/95 pound Snatch, as many reps as possible

Fitter Faster:

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

35/15 pound Snatch, 30 reps

65/45 pound Snatch, 30 reps

75/50 pound Snatch, 30 reps

95/65 pound Snatch, as many reps as possible

WORKOUT OF THE DAY

Saturday 7.20.19


All things are difficult before they are easy.
— Thomas Fuller

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Quick Primal

Skill:

Toes to Bar

Handstand Pushups

Deadliftthen,

8 min to work up to heavy deadlift

WOD:

"Zimmerman"

Complete as many rounds as possible in 25 minutes of:

11 Toes to Bar

2 Deadlifts (315/225)

10 Strict Handstand push-ups

Intermediate:

Complete as many rounds as possible in 25 minutes of:

6 Toes to Bar

2 Deadlifts (225/155)

5 strict Handstand push-ups

Fitter Faster:

Complete as many rounds as possible in 25 minutes of:

7 Knees to Chest

2 Deadlifts (95/65)

6 elevated push-ups

6 DB Seated Press

WORKOUT OF THE DAY

Friday 7.19.19


Change is painful, but nothing is as painful as staying stuck somewhere you don’t belong.
— Mandy Hale

Vincent repping Skyline at Niagara Falls last month.

Vincent repping Skyline at Niagara Falls last month.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Smash Warm Up (1/2)

Skill:

Wallball

Pullup

Strength:

Weighted pull-ups 1-1-1-1-1-1-1 reps

Work up to max weighted pullup of the day

WOD:

"Unbroken"

Three rounds for time of:

Row 300 meters

24 Wallball shots (20/14)

12 Kipping Pull-ups

Every set of Wallballs and pullups must be done unbroken.

Intermediate:

Three rounds for time of:

Row 250 meters

20 Wallball shots (14/10)

10 kipping Pull-ups

Every set of Wallballs and pullups must be done unbroken.

Fitter Faster:

Three rounds for time of:

Row 200 meters

16 Wallball shots (10/6)

8 Jumping Pull-ups

WORKOUT OF THE DAY

Thursday 7.18.19


I want young girls to know that they are capable of anything. And that they can be, and look, however they want to look.
— Tasia Percevecz

Frankie Gamez hiking Cascade Canyon Trail in Yellowstone National park.

Frankie Gamez hiking Cascade Canyon Trail in Yellowstone National park.


SKYLINE CROSSFIT NEWS


In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.  Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: "Sergeant Travis Griffin Family Fund" Wright-Patt Credit Union Building 1224 WPAFB, OH 45433

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: "Sergeant Travis Griffin Family Fund" Wright-Patt Credit Union Building 1224 WPAFB, OH 45433

WORKOUT OF THE DAY

Warmup:

Hinshaw Warm Up

Skill:

Pose Running

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WOD/Intermediate: :

"Griff"

For time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

(Run forward to 800m then backwards back to 400m. Then forward to 800m and back to 400m

Then run backwards back to gym.)


Fitter Faster:

For time:

Run 400 meters

Run 200 meters backwards

Run 400 meters

Run 200 meters backwards


Cool Down:

3 Rounds

1 min Splits each side

1 min Handstand Hold Hold

1 min Plank

WORKOUT OF THE DAY

Wednesday 7.24.19


Work is doing it. Discipline is doing it every day. Diligence is doing it well every day.
— Dave Ramsey

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“Bring the Meat” is Phillip Hoverstadt, Mario Cicconetti, and Russel Sloostra.  They have signed up a team for Granite Games Sept 14th at Skyline CrossFit.

“Bring the Meat” is Phillip Hoverstadt, Mario Cicconetti, and Russel Sloostra. They have signed up a team for Granite Games Sept 14th at Skyline CrossFit.


WORKOUT OF THE DAY

Wednesday 7.17.19


You can still be girly or feminine if that’s what you want. But I think beauty and toughness is about confidence in who you are, however you want to be.
— Katrin Davidsdottir

Fred Cano Facebook Post:  “AAROOO! That elevation/heat was brutal but got this super done! #noburpees  Completed all obstacles, 8+ miles, but some of the “monkey bar/ring” obstacles got the better of my hands  #ouchie  #lookinlikeryanfisher  As Thanos would say “One to go.” Dallas Beast, we’ll see you in October!  #Spartan   #spartanfortcarson   #TeamCano   #Exhausted   #TimeForBurgers  #AndMilkshakes   #Trifectatribe  @ Fort Carson, Colorado”

Fred Cano Facebook Post:

“AAROOO! That elevation/heat was brutal but got this super done!#noburpees Completed all obstacles, 8+ miles, but some of the “monkey bar/ring” obstacles got the better of my hands #ouchie#lookinlikeryanfisher As Thanos would say “One to go.” Dallas Beast, we’ll see you in October!
#Spartan #spartanfortcarson #TeamCano #Exhausted #TimeForBurgers#AndMilkshakes #Trifectatribe @ Fort Carson, Colorado”


SKYLINE CROSSFIT NEWS


CrossFit OG Chris Spealler showing an extraordinary effort on benchmark “Angie”.


WORKOUT OF THE DAY

Warmup:

Long Dynamic

Skill:

Pull-ups

Push-ups

Sit-ups

Squats

WOD:

"Angie"

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Intermediate:

For time:

75 Pull-ups

75 Push-ups

75 Sit-ups

75 Squats

Fitter Faster:

For time:

50 Jumping Pull-ups

50 Elevated Push-ups

50 Sit-ups

50 Squats to target

WORKOUT OF THE DAY

Tuesday 7.16.19


Whatever you are not changing, you are choosing.
— Mark Groves

Skyline athlete Grant Billings climbed Africas tallest peak at 19,341 feet.  Mount Kilimanjaro is also the worlds largest volcano located in Tanzania. This is a great example of the freedom CrossFit gives us. We are able to do what we want and when we want.

Skyline athlete Grant Billings climbed Africas tallest peak at 19,341 feet. Mount Kilimanjaro is also the worlds largest volcano located in Tanzania. This is a great example of the freedom CrossFit gives us. We are able to do what we want and when we want.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Everett Warm Up

Skill:

Power Clean

Thruster

then,

5 rounds every 1:30

1 Power Clean + 1 Thruster

Work up to heavy complex

WOD:

21-15-9 reps for time of:

Power clean (115/75)

Thruster (115/75)

Intermediate:

18-12-6 reps for time of:

Power clean (95/65)

Thruster (95/65)

Fitter Faster:

12-9-6 reps for time of:

Power clean (65/45)

Thruster (65/45)

WORKOUT OF THE DAY

Monday 7.15.19


If it doesn’t challenge you, it doesn’t change you.
— Fred DeVito

RemindertoRegister-1.jpg

The only thing that's more fun than working out is doing it with your buddies!

Tag your partners for the Granite Games Throwdown and go register!

https://thegranitegames.com/about-throwdowns/


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Gymnastic Warm Up

Skill:

Push Up

Rope Climb

WOD:

3 rounds of:

Rope climb, legless ascent and descent (15ft) (No Jumping)

21 strict push-ups(chest to ground, feet on 20-in. box)

then,

2 mile on echo bike

For Time

Intermediate:

3 rounds of:

Rope climb, legless ascent and descent (12ft) (No Jumping)

15 strict push-ups(chest to ground, feet on 20-in. box)

then,

1.5 mile on echo bike

For Time

Fitter Faster:

3 rounds of:

2 Rope Lower and Raise

15 elevated strict push-ups

then,

1.25 mile on echo bike

For Time

WORKOUT OF THE DAY

Sunday 7.14.19


Stop wishing. Start doing.
— author unknown

Skyline Cooking Corner


WORKOUT OF THE DAY

Warmup:

Powerlifting Warm Up

Skill:

Double Unders

Deadlifts

then,10 min to work up to heavy working set

Deadlift

WOD:

7 rounds of:

10 Deadlifts (185/125)

50 double unders

For time

Intermediate:

7 rounds of:

8 Deadlifts (155/105)

30 double unders

For time

Fitter Faster:

7 rounds of:

6 Deadlifts (95/65)

30 Single unders

For time

WORKOUT OF THE DAY

Saturday 7.13.19


The best dreams happen when you’re awake.
— Cherie Gilderbloom, photographer

Welcome Abe Tovar to Skyline CrossFit. He just graduated his foundations. Abe was referred here by his friend Aldo and you can see both of them at the 4pm evening classes!

Welcome Abe Tovar to Skyline CrossFit. He just graduated his foundations. Abe was referred here by his friend Aldo and you can see both of them at the 4pm evening classes!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Gymnastic Gold Warm Up

Skill:

American KB Swings

Medicine Ball Sit-up throw

WOD:

21-18-15-12-9-6-3

American Kettlebell swing (70/53)

Medicine ball sit-up throw (20/14)(9ft/8ft)

For time

Intermediate:

21-18-15-12-9-6-3

American Kettlebell swing (53/35)

Medicine ball sit-up throw (14/10)(8ft/7ft)

For time

Fitter Faster:

18-15-12-9-6-3

American Kettlebell swing (35/26)

Medicine ball sit-up throw (8/6lbs)(5ft/4ft)

For time

WORKOUT OF THE DAY

Friday 7.12.19


Nothing is impossible, the word itself says I’m possible.
— Audrey Hepburn, British actress and humanitarian

Welcome Ahmad Smadi to Skyline CrossFit. Ahmad just graduated foundations and now frequents the 5pm evening classes!

Welcome Ahmad Smadi to Skyline CrossFit. Ahmad just graduated foundations and now frequents the 5pm evening classes!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Everett Warmup

Skill:

Thruster

Pull-ups

then,

7min to work up to a heavy Thruster

WOD:

21-18-15-12-9-6-3

Thruster (95/65)

Pull-ups

For time

Intermediate:

18-15-12-9-6-3Thruster (75/50)

Pull-ups

For time

Fitter Faster:

15-12-9-6-3

Thruster (55/35)

Jumping Pull-ups

For time

WORKOUT OF THE DAY

Thursday 7.11.19


It’ll destroy you if you try to make it mean anything to anyone but yourself.
— Henry Rollins

This was the group at the Swim WOD this Sunday. We will also be having another Swim WOD this Sunday July 14th 1pm at Memorial Park Pool. All are welcome!

This was the group at the Swim WOD this Sunday. We will also be having another Swim WOD this Sunday July 14th 1pm at Memorial Park Pool. All are welcome!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

5 minutes of double- or triple-under practice.

then, 3 rounds with an empty barbell of:

5 deadlifts

5 power cleans

5 front squat

5 strict press

5 OH Squat

Skill:

For each lift use the following scheme:

5 reps at 30% of 1RM

3 reps at 50% of 1RM

2 reps at 60% of 1RM

1 reps at 65% of 1RM

1 reps at 75% of 1RM

1 reps at 85% of 1RM

First attempt should be about 90-95% of 1 rep max.

Ripp's Rules

1) Don't be stupid.

2) Don't be greedy.

3) Don't be pig-headed.

WOD/Intermediate: :

"CrossFit Total 2"

Full Clean, Find 1 rep max

Bench press, Find 1 rep max

Overhead squat, Find 1 rep max

Fitter Faster:

"CrossFit Total 2"

Full Clean 5x5

Bench press 5x5

Overhead squat 5x5

WORKOUT OF THE DAY

Wednesday 7.10.19


CrossFit forces us to ask ourselves: Who am I? What am I made of?
— Julie Foucher

Skyline CrossFit Summer tee’s are in! Limited supply only. Once they’re gone, they’re gone!

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SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Gymnastic Warm Up

Skill:

Single Leg Squat Variations

Strict Muscle-ups

WOD:

Complete as many rounds as possible in 15 minutes of:

5 strict muscle-ups

10 single-leg squats, alternating

Intermediate A:

Complete as many rounds as possible in 15 minutes of:

3 strict muscle-ups

8 single-leg squats, alternating

Intermediate B:

Complete as many rounds as possible in 15 minutes of:

3 strict chest to bar pull-ups

3 strict ring dips

8 single-leg squats, alternating

Fitter Faster:

Complete as many rounds as possible in 15 minutes of:

3 strict banded pull-ups

3 Push ups

8 single leg squat on box or air squats

WORKOUT OF THE DAY

Tuesday 7.9.19


Winning isn’t getting ahead of others, it is getting ahead of yourself.
— Roger Staubach

Happy 4th of July.  Thanks everyone for showing up and setting our Independence Day off right!

Happy 4th of July. Thanks everyone for showing up and setting our Independence Day off right!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Tia Warm Up

Skill:

DB Snatch

Atlas Stone to shoulder

WOD:

20 right Dumbbell Power Snatch (70/55)

20 left Dumbbell Power Snatch (70/55)

3 Stone Cleans (145/95)

15 right Dumbbell Power Snatch (70/55)

15 left Dumbbell Power Snatch (70/55)

3 Stone Cleans (145/95)

10 right Dumbbell Power Snatch (70/55)

10 left Dumbbell Power Snatch (70/55)

3 Stone Cleans (145/95)

5 right Dumbbell Power Snatch (70/55)

5 left Dumbbell Power Snatch (70/55)

3 Stone Cleans (145/95)

For Time

Intermediate:

20 right Dumbbell Power Snatch (50/35)

20 left Dumbbell Power Snatch (50/35)

3 Stone Cleans (115/75)

15 right Dumbbell Power Snatch (50/35)

15 left Dumbbell Power Snatch (50/35)

3 Stone Cleans (115/75)

10 right Dumbbell Power Snatch (50/35)

10 left Dumbbell Power Snatch (50/35)

3 Stone Cleans (115/75)

5 right Dumbbell Power Snatch (50/35)

5 left Dumbbell Power Snatch (50/35)

3 Stone Cleans (115/75)

For Time

Fitter Faster:

20 right Dumbbell Power Snatch (35/25)

20 left Dumbbell Power Snatch (35/25)

3 Stone Cleans (75/55)

15 right Dumbbell Power Snatch (35/25)

15 left Dumbbell Power Snatch (35/25)

3 Stone Cleans (75/55)

10 right Dumbbell Power Snatch (35/25)

10 left Dumbbell Power Snatch (35/25)

3 Stone Cleans (75/55)

5 right Dumbbell Power Snatch (35/25)

5 left Dumbbell Power Snatch (35/25)

3 Stone Cleans (75/55)

For Time

WORKOUT OF THE DAY

Monday 7.8.19


Head first towards the uncomfortable.
— Brent Fikowski

Francisco and Fernanda with a beautiful view of Machu Picchu.

Francisco and Fernanda with a beautiful view of Machu Picchu.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

20 Box Step Ups

Quick Primal

Skill:

Pull-ups

DB Press

then,

5 min to warm up all movements

WOD:

Seven rounds for time of:

5 DB Push Press (50/35)

10 Pull-ups

20 DB Box Step-ups (24"/20") (50/35)

Use one DB hold anyway

Alternate feet every rep

Intermediate:

Seven rounds for time of:

4 DB Push Press (35/25)

8 Pull-ups

16 DB Box Step-ups (24"/20") (35/25)

Use one DB hold anyway

Alternate feet every rep

Fitter Faster:

Seven rounds for time of:

3 DB Push Press (25/15)

6 Jumping Pull-ups

12 Box Step-ups or lunges

Alternate feet every rep

WORKOUT OF THE DAY

Sunday 7.7.19


It’s so easy to be great nowadays, because everyone else is weak. If you have ANY mental toughness, if you have any fraction of self-discipline; The ability to not want to do it, but still do it; If you can get through to doing things that you hate to do: on the other side is GREATNESS
— David Goggins

fitnesswellness.jpg

Seventy percent of deaths in the United States are attributable to chronic disease. Of the 2.6 million people who died in the United States in 2014, about 1.8 million died from chronic disease. This pattern of increasing deaths due to chronic diseases also holds in countries that are ravaged by infectious disease. The numbers are rising, and when we finally add the positron-emission-tomography-positive cancers in, the number might be 80-85 percent in the United States. It is estimated by the Centers for Disease Control (CDC) that the United States could have up to a hundred million diabetics in 2050. That will affect everyone. You will not go into the emergency room for something as simple as a broken arm: You will be seeing heart attacks on every corner. Medicine has no solution; you do. CrossFit—with meat and vegetables, nuts and seeds, some fruit, little starch and no sugar—will help you avoid all of this.


WORKOUT OF THE DAY

Warmup:

Row 500m

Gymnastic Warmup

Skill:

Jumping Pullups

Jumping Ring Dips

WOD:

3 rounds for time of:

Row 1,000 meters

30 jumping pull-ups (Bar at wrist)

30 jumping ring dips ( Rings at belly button)

Intermediate:

3 rounds for time of:

Row 1,000 meters

20 jumping pull-ups (Bar at wrist)

20 jumping ring dips ( Rings at belly button)

Fitter Faster:

3 rounds for time of:

Row 1,000 meters

12 jumping pull-ups (Bar at mid forearm)

12 jumping ring dips ( Rings at belly button)