Thursday

Metcon:

[OPEN + PERFORMANCE]  

For Time:

250/200m Row

20 Box Jump Overs (24/20”)

250/200m Row

18 Box Jump Overs (24/20”)

250/200m Row

16 Box Jump Overs (24/20”)

250/200m Row

14 Box Jump Overs (24/20”)

250/200m Row

12 Box Jump Overs (24/20”)

250/200m Row

10 Box Jump Overs (24/20”)

250/200m Row

8 Box Jump Overs (24/20”)

250/200m Row

6 Box Jump Overs (24/20”)

250/200m Row

4 Box Jump Overs (24/20”)

250/200m Row

2 Box Jump Overs (24/20”)

• Set Rower For Count Down Intervals w/ Undefined Rest

 

[FITNESS]

For Time:

250/200m Row

20 Box Step-Ups (24/20”)

250/200m Row

18 Box Step-Ups (24/20”)

250/200m Row

16 Box Step-Ups (24/20”)

250/200m Row

14 Box Step-Ups (24/20”)

250/200m Row

12 Box Step-Ups (24/20”)

250/200m Row

10 Box Step-Ups (24/20”)

250/200m Row

8 Box Step-Ups (24/20”)

250/200m Row

6 Box Step-Ups (24/20”)

250/200m Row

4 Box Step-Ups (24/20”)

250/200m Row

2 Box Step-Ups (24/20”)

• Set Rower For Count Down Intervals w/ Undefined Rest

 

Accessory

GHD Hollow Hold:

4 sets of :30

w/

DB Front Rack Reverse Lunge:

 4 x 12