Tuesday 3/10/2015

A) 1 set of:
250 m Row @85% effort
10 Empty bar Thrusters or PVC
10 Kettlebell swings
250 m row @95% effort
Shoulder stretch (Coaches choice, no more thna 1 min)

B) 14 Minutes

EMOM for 14 min
Odd – Nose to wall hold x20-30 sec
Even – Strict Toes to bar x5-10

*Scale nose to wall to angled wall climb hold or to push-up.
*Scale toes to bar to “Straight leg” leg lifts or Knee raises

C) 36 Minutes

For Time:
1000 m row

Then do:

4 Rounds of:
30 Kettlebell swings (53/35)
15 Thrusters (95/65)

*Score total time