Warm up: 10 min emom

1 round of Cindy


A. 4x400m run Rest: Row 400 m

Guys sub 1:35/Girls sub 1:45

Recover on the rower between rounds rowing 400 m as slow as needed to recover to run the target pace or better. Ideally you will set a fast time the first lap and be within :01-:03 seconds every round followingΒ 


3 rounds

3 hsw inclines(use the section used for Friday workout)

3 hsw declines

3 seated rope climbs(start butt on ground. Do not have to keep L-Sit)

C. Boys 10-8-6 Girls 8-6-4

unbroken Squat Snatch 135/95

Unbroken Muscle Up

D. 3×20 back rack lunge

Monday, May 7th, 2018 at 9:55 pm / Competitive