Monday 3-12-18
AMRAP 30 MIN
Teams of 3 For time
Row 100 Cals
300 Air Squats
*Must hold DL whole time
athletes are working (315#/225#)
Bike 200 Cals
300 Burpees
*Must hold barbell overhead while
team is working (155#/105#)
***1 partner holds BB while other two work
at chipping away at the other two movements.
Must complete the row and air squats, before moving on to the Bike and burpees.
Break up work however you want, but work
must stop when barbell is dropped.
55+ RX
AMRAP 30 MIN
Teams of 3
Row 100 Cals
300 Air Squats
*Must hold DL whole time
athletes are working (225#/155#)
Bike 200 Cals
300 Burpees
*Must hold barbell overhead while
team is working (105#/75#)
Endurance Class
FOR TIME
Row 1K
Rest 5 minutes, then…
4 sets
Row 500m @ +10 second your average
500m pace for your 1K time
Rest 2 minutes between
2018 03 11