Friday 10.23.15
Rx Rx+
Warm-up
400m Row @ 50% Snatch Grip RDL
Rest 60s 4-6 Reps @ 31×1; 4 Sets
300m Row at 65% Rest 3min b/t sets
Rest 45s *Build per set
200m Row @ 80%
Rest 30s Build to a heaviest
100m Row @ 100% 1 Hang Power Snatch + 1 Hang Squat Snatch
*No more than 4 sets
“Fill The Board Friday” *Rest as needed between
“Barbara”
5RFT 20min OTM
20 Pull-ups E: 6-8 Chest to bar pull-up
30 Push-ups O: 3 Burpee + 20 Double Under
40 Sit-ups
50 Air Squats For Time
Rest 3min b/t rnds 15-12-9
Thrusters(135/95)
Box Jumps(30/24)