Friday 9/20

WARM UP

5 rounds:
:30 run in place
5 broad jumps
5 push ups

SKILL

N/A

WORKOUT OF THE DAY

For time:
1500 meter row
1 mile run run
2 rope climbs
2 wall climbs
200 meter farmers carry
1000 meter row
800 meter run
2 rope climbs
2 wall climbs
200 meter farmers carry
500 meter row
400 meter run
2 rope climbs
2 wall climbs
200 meter farmers carry

RX: (24kg/16kg)
55+: (16kg/12kg)

*45:00 time cap. If not enough rowers, athletes may start with the run.