FRIDAY 201016

Complete Three Individually Timed “Sprint Rounds”

Concept2 Row, 400 meters
Shoulder to Overhead, 9 repetitions (135lb. / 85lb.)
12 Chest to Bar Pull-ups

Rest as needed then,

On a 3:00 clock,
As Many Repetitions As Possible of
Box Facing Burpee Jump Overs (30′ men / 24′ women)

Note: Rest up to 3:00 between rounds. How many people can Rx todays session and maintain 4:00 or less split times? On the Burpees, both feet must land on the box before jumping to the other side. You also need to face the box on each repetition.


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