1.17.19

 Performance and Fitness

Metcon (2 Rounds for reps)

15 min AMRAP @75%
Run 200m
100' Walking Lunge Steps
Bike .7 miles
25 Double Unders

Rest 5 min

15 min AMRAP @75%
Row 250m
30/30ft One arm FC 115#/75/hand Rx+; 75/53# hand
Row 250m
5 BJSD 30"/24" Rx+; 24"/20" Rx

Ryan Thompson