April 17, 2018
180417
Warm-up
400 Meter Row, 10 Spiderman and Reach, each leg
300 Meter Row, 8 Walkouts
200 Meter Row, 6 Inchworms
300 Meter Row, 8 Walkouts
200 Meter Row, 6 Inchworms
Strength
Every 3 Minutes for 5 Sets:
4 x Bench Press
Rest 30 Seconds
5 Weighted Ring Dips, or 10 Ring Dips (use band if needed)
*Increase across Set of Bench
Bench Press (Weight)
Metcon
Metcon (Time)
4 RFT:
21 Cal Row
15 Toes 2 Bar
9 Burpee Box Jumps 24/20"
21 Cal Row
15 Toes 2 Bar
9 Burpee Box Jumps 24/20"
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