October 24, 2017

October 24, 2017

3 rounds

20 secs on/ 10 secs off of:


a) rig hang

b) bicycle sit-ups

c) push ups

d) kettlebell swings 




Mobility: 3 minutes to work on legs athlete choice.

Smash

Stretch Quads

Stretch Hams

Voodoo Knees 


10 rounds for time :
500 meter row (250 x 2)
10 burpee over erg

notes :
rx+ = 40/30 calorie assault bike + burpees to 6 inch target.
level 2 scaling - 400 meter row (200 x 2) + 8 burpees over erg
level 3 scaling - 300 meter row (150 x 2) + 8 burpees

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