FRIDAY 180629

“The Mad Rower”

Evolution A:

On a 3:00 Clock
Row 21 Calories (Women) 30 Calories (Men)
Burpee, As Many Repetitions As Possible (Score)

Rest as needed then,

Evolution B:
On a 3:00 Clock:
Wallball Shots, 30 Repetitions (20lb. / 14lb.)
Concept2 Row, As Many Calories As Possible (Score)

Evolution C:
On a 3:00 Clock:
Concept2 Row, 15 Calories (Women) 18 Calories (Men)
Run 200 Meters
Kettlebell Swing, As Many Repetitions As Possible (53lb. / 35lb.)

Rest as needed then,

Extra Credit Evolution:
On a 3:00 Clock:
Concept2 Row, 21 Calories (Women) 30 Calories (Men)
15 Dumbbell Thrusters (35lb. / 25lb.)
Pull-up, As Many Repetitions As Possible (Score)

Note: It’s “Rowing Madness” today, and these are super challenging evolutions. How many athletes can Rx’ the entire workout and achieve 30 or more “points” on A – C, and 10 points on the Extra Credit round? Congratulations on an awesome week of training!

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Friday Special Programs 
8:00AM – 9:00AM – Strength & Olympic Lifting
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