Saturday for skill we did a baseline assessment of pull-ups and ring rows. We had a few people hit new pr's for both movements and saw some great improvement as well. We will be looking at these numbers again in 6 weeks or so to measure progress.
Workout was:
partner workout
row 1500 meters
then
ladder 10-1
push press
mountain climbers
box jumps
finish with a
2 minute ring hold
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