THURSDAY 11-10-2018

THURSDAY 11-10-2018
11-10-2018 Admin

ENDURANCE CLUB

“Boat Race”

3 Rounds for Time:
500 meter Row
400 meter Run

Rest 3 minutes between rounds

Score is total time (including rest) it takes to complete all three rounds.

CROSSFIT

A. LOWER BODY STRENGTH

Deadlift
Establish a TnG 10RM in 15 minutes

You may pause at lockout but you have to touch and go on the ground.

B. UPPER BODY PULLING

Standing vertical row (DB/KB)
Max reps/side at 25% BW
1 attempt

C. CONDITIONING TEST

For time:
100m sled push, load the KB
400m KB goblet carry, 32/24
50 KB SDHP, 32/24
200m KB suitcase carry, 32/24

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