physical. 12/12/14

    Chris. Mace pendulum.
    Chris. Mace front pendulum.

    6 aggressive, high-quality rounds of:

    4 3/1000 Underhand bodyweight row
    12 Mace front pendulum (10kg. W, 12kg. M)
    6 Kettlebell halo @ (up to) 50% of Turkish Get-up 1RM
    12 Medicine ball throw/ catch (15lb. W, 20lb. M) or
    Lateral slam ball
    (15lb. W, 20lb. M)

    3/1000 row: In this variation, we hold ourselves for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.

    If designated weight creates compromised positions in any movement, make as minor an adjustment as possible to continue safely.

    Then, 3 rounds of:

    Row 150m
    Rest :45 sec.

    Work hard, hammer position, and challenge your pace- Attempt to match output within 5 seconds in all three rounds.