3-4-14


you'll get there

Rest as needed

CONDITIONING 10 min row for distance

Compare previous load and distance rowed HERE.

OPTION #2 Non Challenge Participants 15 min OTC 5 min 2 Clean and Jerk EMOM (70%) 10 min 1 Clean and Jerk EMOM adding weight at 8 and 12 min

CONDITIONING 10 min AMRAP 4 KB Clean and Press Each Arm (53#/35#) 8 Walking Lunge – KB in goblet hold (53#/35#) 20 Double Unders (4:1 Singles)

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A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike