6 Rounds of 1min. 15 K.Bell Swings, 1min. Max Row Distance

                                             *Alternate 1 minute bouts of KB Swings and max distance rowing.
                                             *You have 1 minute to get 15 swings, the next minute row for max 
                                                distance Alternate this 6 times for a total for 12 minutes.

2Pood/1.5Pood

Athletes also worked on their pull ups choosing to work on d.h. pull ups, l-pull ups,weighted pull ups,or practice their Kipp . no more then 60 total reps, least sets possible .

Above is Nicole with a p.r. on her dead lift earlier this week . . . .245 lbs !