10.18.2016

Warm Up

In teams of 3, complete 2 Rounds each of:

  • Partner A – Run 150m
  • Partner B – Row 150m
  • Partner C – TGU x 1 per

-Rotate to the next station when the running partner returns.

Workout of the Day

A.

10 minutes @ 85% of:

  • Row 15 Strokes
  • Alt KB Snatch x 10 (53/35)
  • HSPU x 5

Rest/Walk 5 minutes

10 minutes @ 85% of:

  • Pull Up x 10 (CTB if possible)
  • Run 150m
  • FLR x 30 seconds

Rest/Walk 5 minutes

10 minutes @ 85% of:

  • Burpee Box Jump Over x 3 (30/24″)
  • Alt. Weighted Step Up x 6 (24/20″)
  • AbMat Sit Up x 9

Leave a Comment

Your email address will not be published.