Wednesday 7/1/15

A. Every 6 minutes for 24 minutes

500m Row

10 Burpees over Erg

30 Double Unders (sub 60 Jump Rope or 10 burpees)

8 Strict HSPU (sub strict DB Press Heavy as possible)

–if all Rowers are being used sub 500m row with 400m run


B. 3x

10 single arm bent over Rows

30s Overhead Hanging KBs on PVC Hold




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