Warmup
5 Rounds of Rowling
- Burpee pull-up penalty
*Last round blind rowing*
EMOM 12
- 10 Box step-ups
- 20 Sec DBALL hold
- 10 Back extensions
- 30 Sec row/bike
Conditioning
(2017 Regional event 6)
For time:
- 30/25 cal bike
- 20 burpee BJO
- 10 DBALL GTS @ 100/80
Accessory Work
3 Rounds (For Quality)
- 100m DBALL carry
- 30 sec HKR hold
- 50m KB OH walk
- 10 Double arm KB snatch
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