June 24, 2013 1) 2 – 3 rounds not for time (all weight should be at or below 60% which means light to medium) 10 – 15 KB swings 10 – 15 Pull ups 10 – 15 supermans 10 – 15 sit ups 10 – 15 press 2) Row 2,000m at 90% effort. Posted on June 23, 2013by admin
1) 3 Rounds x 15: KB Swings (24 Kg) Pull-ups Supermans* Ab-Mats* Push Press (115#) *Had to break these up into sets of 5 2) 2,000m Row @ 87.6% Reply
1) 3 Rounds x 15:
KB Swings (24 Kg)
Pull-ups
Supermans*
Ab-Mats*
Push Press (115#)
*Had to break these up into sets of 5
2) 2,000m Row @ 87.6%