12.19.2016

Warm Up

In teams of 3, complete 2 sets each of:

  • Partner A – Row 200m
  • Partner B – Deadhang for Pull Up bar
  • Partner C – FLR on Floor

-Rotate stations when the rowing partner completes the 200m.

Workout of the Day

A. 4 Sets

  • A1: Press x 6-8 @ 20X1 – Rest 60 seconds
  • A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds

B. 3 Sets

  • B1: SA Bent Row x 6-8 per @ 2111 – Rest 60 seconds
  • B2: Russian KBS x 15-20 – Rest 60 seconds

C. 3 Sets

Against a 4 minute clock:

  • Row 500m
  • Burpee Over the Erg x 15
  • CTB Pull Up x max reps in time remaining

Rest 4 minutes between.

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