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| COOK!!! |
WARM-UP
400M RUN
250M ROW
10 KB SWINGS (LIGHT/MED/HEAVY)
50 WEIGHTED ABMAT SITUPS
WOD
AMRAP 12 MIN
400M RUN
W/ REMAINING TIME COMPLETE AMRAP
350M ROW
20 KB SWINGS (70/53)
12 BURPEES OVER THE ROWER
- REST 4 MIN
AMRAP 8 MIN
200M RUN
W/ REMAINING TIME COMPLETE AMRAP
150M ROW
10 KB SWINGS
6 BURPEES OVER THE ROWER
* RUN TOGETHER
* SWITCH OFF COMPLETING ROUNDS. WORK WHILE PARTNER RESTS!
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| RESULTS FROM 9/20/14 |
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| RESULTS FROM 9/20/14 |
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