Friday 8.30.2019

“FITNESS” & "PERFORMANCE"

Three rounds for time of:Row 500 MetersRun 400 Meters30 Wall Balls (20/14 lb)20 Toes to BarTime Cap: 25 minutes*Larger classes should stagger their start times by 3 minutes.  If you finish your Toes to Bar, and there is no Rower available, proceed directly into the 400 Meter Run, and complete the Row when you get back.

“ENDURANCE”

750m Row @85-90%Rest 3 minutesx 3 sets+500 Meter Row @85-90%Rest 2 minutesx 4-5 sets+250m Row @85-90%Rest 1 minutex 5-7 sets