Tuesday 12.09.2017


Scaled) "Cement Mixer"

7 Rounds on the 3:00

400m Run

12 Hanging Knee Raises

Rx) "Cement Mixer"

7 Rounds on the 3:00

400m Run

12 Toes to Bar

*Score is slowest round

Comp) 1) "Cement Mixer"

2) Row Conditioning:

3 Rounds (3sec faster than last week)

:30 on / :30 rest (2k pace -3sec)

1:00 on / 1:00 rest (2k pace +2sec)

1:30 on / 1:30 rest (2k pace +7sec)


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