6 October

Training (645a)

A. 5k Row

B. 
WITH A TEAM OF 3
FOR TOTAL TIME: 2K ROW *EVERY SECOND SLOWER THAN 6:00 FOR MEN AND 8:00 FOR WOMEN: COMPLETE 2 SYNCHRO BURPEES AS A TEAM **FOR EXAMPLE, MALE TIME OF 6:10, COMPLETE 20 SYNCHRO BURPEES. THEN: 800M SLAMBALL RUN *1ST MALE TEAM + 1ST FEMALE TEAM OUT THE DOOR TAKES 2 SLAMBALLS PER TEAM. **EVERYONE ELSE TAKES 1. THEN: 3 ROUNDS: 40 YARD REVERSE BEAR CRAWL 30 T2B 20 DL (225/125) 10 SYNCHRO BAR FACING BURPEES (3 WORKING)

*19:04 (Besser and Andy)

*Row was 6:00.9

C1. Bamboo Bench

Rest 20 Seconds

C2. Ski 500m

Rest 30 Seconds, 4

*95+ 45# Banded DB (x8)

*95+ 45# Banded DB + yellow banded KB (x5)

*95+ 45# Banded DB + yellow banded KB (x7)

*165+ 45# Banded DB (x6)

*165 Max Reps = 26