A.
Three sets of:
Back Squat x 10 reps @ 31X1
(goal is to use the same weight used on January 3, 2017)
Rest 90 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Rest 90 seconds

B.
In teams of two, complete four rounds each of:
Row 500 Meters
50-Foot Walking Lunges with KB Farmer’s Carry
10/5 Calories of Assault Bike
50-Foot Walking Lunges with KB Farmer’s Carry

Partner B may begin rowing as soon as Partner A vacates the rowing machine. If Partner B completes the 500 meter row before Partner A has completed the second set of Walking Lunges, they must wait for their partner to return with the KBs before starting their Walking Lunges.

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Michal
Michal
January 10, 2017 11:17 am

#monday
A1. 40kg,
A2. (From performance) 70/90/100/110/120,
B. (Modified) in Team of three: 2x (2 min row (500m+) ➡ 18WL(20kg kettlebell) ➡ 15 burpees ➡ 18 WL ➡ 2 min Assault Bike ➡ 18WL ➡ 15 burpees ➡ 18 WL).
Not sure about time – something between 18 and 20 minutes.
C. Yoga.

Legs are on fire. ?

Andrew Milner
Andrew Milner
January 10, 2017 3:58 am

Did this on 1/10

A. Done w/ 75#
B. Done @ 15:40
Sub’d 15 burpees for each Row and AB