June 21, 2019

It is Friday of Blackout week.

 

a) WARM UP:

  • Row 500 meters

3 Rounds

  • 10 Mountain Climbers
  • 10 Ring Rows
  • 10 Calories on the rower
b) STRENGTH/SKILL:

Every 3 minutes for 5 rounds

  • 2 rope climbs
  • 20 meter handstand walk
c) WOD:

5 Rounds for time

  • 500 meter row
  • 400 meter run

*We did this last time on July 27. 2017.

Posted in WOD