Wednesday – December 7, 2016 (20161207)

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Level 1

3 rounds:

21 CAL Row

21 Thrusters

-3 Minute Rest-

3 Rounds for time:

15 calorie Row

15 Thrusters

-3 Minute rest-

3 Rounds:

9 calorie row

9 Thrusters

Level 2

3 rounds:

21 CAL Row

21 Thrusters 65/42

-3 Minute Rest-

3 Rounds for time:

15 calorie Row

15 Thrusters 75/53

-3 Minute rest-

3 Rounds:

9 calorie row

9 Thrusters 95/63

Level 3

3 rounds:

21 CAL Row

21 Thrusters 75/53

-3 Minute Rest-

3 Rounds for time:

15 calorie Row

15 Thrusters 95/63

-3 Minute rest-

3 Rounds:

9 calorie row

9 Thrusters 115/73

Level 4

“Lento”

3 rounds:

21 CAL Row

21 Thrusters 95/65

-3 Minute Rest-

3 Rounds for time:

15 calorie Row

15 Thrusters 115/75

-3 Minute rest-

3 Rounds:

9 calorie row

9 Thrusters 135/85

Tips & Tricks

GET IN HERE!

Strength

Get more Awesome:
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Don’t Stop Here

More To Explore

Tuesday December 3, 2019 (20191203)

Level 1 Partner Workout Switch as needed -Hold Tall Plank.          -100 KB Swings (26/18#) then   -Superman Hold