15 Band Pull Aparts
10 Ring Rows or Lat Kips
warmup pullups and dips
5 strict pull-ups
5 dips (matador or ring)
*compare to 1.22.19
50 bar muscle-ups
(15 minute cap)
Level 1: 7×3-5 Strict Knee Tuck to L-hang decent
Level 2: 7×3-5Knees to Chest (shins parallel to floor)
Level 3: 7×3-5 T2B
*rest 30 seconds between sets. Note how many sets you complete unbroken. If you fail a set increase your rest and try to finish out.
Katie Schenk leads Vicious & Delicious, Chrissy Kittle is captain of Kittlebell Swings 2.0, Alex Craine is CEO of The Open Crashers, and Josh Creighton commands The Creightonadors!
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If you don’t want to register for the Open but still want to be on a TFA Intramural team, please sign up at the front desk.