20 February

Training Session (7a)

IN TEAMS OF 3: 0:00 -10:00 FOR TOTAL TIME: 45/35 CAL ROW 6 OVER THE ROWER BURPEES 35/25 CAL ROW 9 OVER THE ROWER BURPEES 25/15 CAL ROW 12 OVER THE ROWER BURPEES 1. 1 PERSON MUST ROW AND DO PRESCRIBED BURPEES 2. RESET ROWERS EACH ROUND. 3. TOP 2 MENS AND WOMENS TEAMS START THE EMOM AT 11:00 AND GET THE FIRST MINUTE FREE. ____________________________________________________ 10:00 - 20:00 EMOM FOR AS LONG AS POSSIBLE: 90/80M ROW 15 DU'S 1 HEAVY SLAMBALLS 1 BURPEES TO TARGET 1. EVERY MINUTE ADD 1 SLAMBALL AND 1 BURPEE TO TARGET. 2. SCORE IS ROUNDS + REPS COMPLETED. ONLY REPS COUNTED ARE BURPEES. 3. ONCE YOU MISS A ROUND, REST UNTIL EVERYONE IS FINISHED. ____________________________________________________ 22:00 - ? EMOM FOR AS LONG AS POSSIBLE: 3/1 CAL ROW 8 SYNCHRO AIR SQUATS (ALL) 8 T2B 1. EVERY MINUTE ADD 1 CAL TO THE ROW

*Made it to Round of 18 Cal Row

*LB and Jeff

400 Skull Crushers (Team of 4)

100 CGBP (Solo)