Thursday, October 15, 2015

Arm/Leg Swings
2 rounds of:
200m Run
10-15KB Swings (light)
20-30 Box Step-ups

20:00 AMRAP of:
200m Run
15 Box Jumps 24/20”
15 KB Swings 53/35#
Rx+ = 70/44#

Interval Row
9 rounds of 1:40 row,:20 rest with a 2:00 rest after round 5.
This is a preset workout on the rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9″
Record meters for each interval.  Competitors Goal is…Guys:  500m each interval, Ladies: 420m each interval
score is total meters

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