A: 9 min EMOM
1- 3 rope climbs
2 - 25 GHD sit-ups/sit-ups
3 - 25 pistols
B:Rowing Week #2
500m at your estimated 2km pace.
Rest 60 seconds
x 10
A: 9 min EMOM
1- 3 rope climbs
2 - 25 GHD sit-ups/sit-ups
3 - 25 pistols
B:Rowing Week #2
500m at your estimated 2km pace.
Rest 60 seconds
x 10
Every 10 minutes x 4 rounds 2 rounds of
10 shuttle runs (80 feet = 1 shuttle run)
40 feet of burpee broad jumps
80 feet of lunging with one 50lbs/35lbs DB on your back
*score is slowest round