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Thursday 4/20/2017

anthony keith mel 2000 m row challenge

 

 

 

 

 

 

 

 

New rowing club shirts ordered.

highelizabeth

 

 

 

 

 

 

 

Nate on high ring dips.

 

Crossfit and 5:15 am Endurance

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B Warmup:

1500 m partner row. 20 sec row, switch with partner, P2 starts on the 30 sec.

Workout warmup:

Open Gym, Take 10 min to work on two of your goats. Make this time productive.

Workout:
For time:
30 Calories of Rowing
30 Burpees
30 Wall Ball Shots (20/14 lbs)
30 Kettlebell Swings (24/16 kg)
30 KB Push Press
30 TTB

5:15 amĀ Endurance:

For time:
30 Calories of Rowing
30 Burpees
30 Wall Ball Shots (20/14 lbs)
30 Kettlebell Swings (20/12 kg)

30 box jumps
30 KB Push Press
30 TTB

O lift and Skill:

Make up a lift and skill you missed this week.

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