1/23/18 "3 Rounds of 3 Rounds"

January 22, 2018

WARM UP Coach Lead 00:00-10:00

 

METCON #1 10:00-25:00

3 RFT (12min cap)

400m/600m Row

20 HRPU

20 Medball Over The Shoulder (RX: 30/20)

 

METCON #2 25:00-40:00

3 RFT (8min cap)

20 Burpees to Target

20 Ab Mat Sit Ups

 

METCON #3 40:00-55:00

3RFT (12min cap)

400m/600m Row

20 Plank Up Downs

20 Medball Rainbow Slams (RX 20/14)

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