TEST:

3 sets:

500m Row

(rest 3 minutes)

Score is fastest 500m rowed

 

METCON:

3 rounds:

4 minute AMRAP

10 Air Squats

10 Russian Kettlebell Swings (53/35#)

6 Toes-to-bar

-Rest 2 minutes-

After each AMRAP start over from the beginning. Record rounds and reps for each AMRAP

_____

LEANFIT:

2 rounds for time of:

50 Double Unders
40 Sit-ups
30 Push-ups
20 Pull-ups
10 Thrusters (75/55#)
800m Run

____

DE:

As many rounds as possible in 30 minutes of:

500m Row
30 Sit-ups
100ft Bear crawl
20 Sledge hammer tire strikes
3 minutes on Airdyne
200m Run

Media:
Tuesday April 3 2018

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