500m run
1 rope climb
2 tire flips
3 stones over the shoulder (men use the second smallest ladies the smallest)
3 rounds for time
500m run
1 rope climb
2 tire flips
3 stones over the shoulder (men use the second smallest ladies the smallest)
3 rounds for time
A: Bench Press 4x10 at 60% of your 3 RM,
if you do not have one, work up to a heavy set of 10.
B:Rowing Week #1
600/500m at your estimated 2km pace+4sec/500m.
Rest 90 seconds x 6