WOD:
Start with Run or Row, and alternate interval training Run and Row:
0:00 min mark: Row 500m or Run 400m
4:00 min mark: Run 400m or Row 500m
8:00 min mark: Row 750m or Run 600m
13:00 min mark: Run 600m or Row 750m
18:00 min mark: Row 250m or Run 200m
21:00 min mark: Run 200m or Row 250m
23:00 min mark: Start WOD:
3 rounds for time of:
5 kettlebell thrusters left or right arm 24kg/16kg
15 KBS 24kg/16kg
5 kettlebell thrusters right or left arm (opposite of last) 24kg/16g
15 box jumps 24″/20″
Overhead Development:
10 KB OHS each arm
Accumulate 1 minute in bottom of OHS with barbell or light load
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Too much awesome in one pick!
Ooooweee!!! Matt’s right. It’s just too much. Emily, Suzanne, and Samantha locked out overhead to perfection.
Looking good ladies!! Emily, Suzanne and Sam looking strong 🙂
Yesssss! Emily and Sam, you two are kicking so much butt! You look awesome here.
Emily! Suzanne! Sam!! Triple threat, triple awesome! You guys put in the work and boy does it show!
These three ladies are looking strong!!!
Way to go Emily, Suzanne, and Sam!
Making it always look easy!
A. Row-Row
B. DNF I didn’t do the thrusters third round.
A. Run-Row
B. 7:00 Rx
Mande and Kodi tricked me into this little number today during open gym:
TWO ROUNDS :
100 cal row
100 cal bike
1 mile run
44:00
That’s terrible! Nice job tho stud!
8:58 scaled to stepups
Great pics of these awesome ladies!!
Awesome work ladies!
A. Run-row
B. 6:28 Rx
A: run/row
B: 10:53 rx.
Crashed and burned in the third round