Five rounds for time of:
Row 250 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box
or
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
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1 comment:
probodx
- ball routine
- curl-ups
- figure 8
- bells back
- kneeling oh rock
- squat & reach
- side lift
- sword pull
- angle lift
- overhead lift
- crossover fly
- swimmer
(16 min)
30 min = 4.83km (3.00 mi)
.2 increases (7.5-10.3)
.1 increases (10.4-10.5)
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