TOW MATER
scaled
5 Rounds
20 Calorie Row or 12 Cal Echo
30 AbMat Sit Ups or 20 GHD Sit Ups
-OR-
Rx
For Time:
50-40-30-20-10
Calorie Row *Echo (30-24-18-12-6)
GHD Sit Ups *AbMat Sit Ups (75-60-45-30-15)
**Females do same calories today
Strength
Snatch Pull + Power Snatch
BIG BIRD AMRAP 10 Minutes 5 L Pull-ups OR 5 Pull-ups + 5 Knee-ups 3 Wall -Ups OR 25ft Handstand Walk Strength Power Snatch
SESAME STREET 25/20 Calorie Echo Bike OR 500/400m Row -into- 42-30-18 Wall Balls (20/14) V Ups OR GHD Sit-ups -into- 25/20 Calorie Echo Bike OR 500/400m Row Strength Deep in the hole Front Squats
Western Kentucky Teams of 2 4 rounds 400m run together 8-6-4-2 rope climbs 3 rounds 30 Wallballs 30/20 30 clean and jerks 135/95 2 rounds 40 cal bike 40 GHD 40 Pull-ups