25 January

Training Session (730a)

IN TEAMS OF 3: FOR TOTAL TIME: 45/35 CAL ROW 200 YARD SHUTTLE 35/25 CAL ROW 200 YARD SHUTTLE 25/15 CAL ROW 150 YARD SHUTTLE
*6:55 1. 1 PERSON MUST ROW AND RUN EACH DISTANCE. 2. RESET ROWERS EACH ROUND. EMOM FOR AS LONG AS POSSIBLE: 100/80M ROW 15 DU'S 1 HEAVY SLAMBALLS 1 BURPEES TO TARGET
*8 Rounds 1. EVERY MINUTE ADD 1 SLAMBALL AND 1 BURPEE TO TARGET. 2. SCORE IS ROUNDS + REPS COMPLETED. 3. ONCE YOU MISS THE FIRST ROUND, REST UNTIL EVERYONE IS FINISHED. REST AS NEEDED EMOM FOR AS LONG AS POSSIBLE: 3/1 CAL ROW 10 SYNCHRO AIR SQUATS (ALL) 10 ALT DB SNATCH (50/30)
*8 Rounds 1. EVERY MINUTE ADD 1 CAL TO THE ROW