Friday, 7-14-17
Teams of 2
Run 1 Mile
Row 2,000 Meters
Run 1 Mile
Partners change every 200m, on both the run and row.
Teams of 2
Run 1 Mile
Row 2,000 Meters
Run 1 Mile
Partners change every 200m, on both the run and row.
Strength: Deadlifts Starting @50% Build to a heavy set of 5 5 RFT 21 Wallballs (20/14) 15/12 Calorie Row 9 Toes to Bar
Warm-up: One Official One CFK Burgener W.O.D. : Strength – Overhead Squat 3 x 3 Five rounds for time of: 7 Power Snatches, 135 / 95 lbs 14 Kettlebell Swings, 1.5 / 1 pood 21 Squats
Teams of 3 For Time: 100/75 Calorie Row 100 Box Jump Overs 24/20 100 Power Snatches 95/65 100 Thrusters 95/65 100 Chest to Bar Pull-ups 100 Thrusters 95/65 100 Power Snatches 95/65 100 Box Jump Overs 24/20 100/75 Calorie Row *30 min cap*
For time: 1000m Run 75 Thruster 45/35 50 Pull Up 75 Wall Ball 1000m Run
EMOM x 10 2 Push Press + 2 Push Jerk + 1 Split Jerk For time: 5 RDs – 10 Pistols 2:1 15 Box Jumps 24/20… …right into… 5RDs – 8 DB Box Step Overs 50/35 12/10 Cal Row *22 min Cap*
Run 800 M then 8 Rds 4 Bar Mu 8 HSPU 12 Alt Pistols then Run 800 M Skills