7-11-2019

Skill Work

10-15 min rope climb technique

Metcon

3x 500m Row

(Max effort!!!)

*3 min rest between efforts

*score is slowest time

*Ladies should push for sub 2:00/ Men sub 1:45

Finisher

4 sets (6 min)

30s side plank (L)

30s side plank (R)

30s russian twists (no weight)

*No rest into the other sets