THURSDAY 7.9.15

Strength
Front Rack Reverse Lunge
5x5 each leg, increasing 

For Time:
3 Rounds:
30m Sled Push (205,145)
8 Hang Clean & Jerks (115,75) RX+(135,95)
2 Rounds:
20 Calorie Bike
15 Front Squats (115,75) RX+(135,95)
3 Rope Climbs
1 Round:
400 Meter Run
50 Double Unders

Endurance:
10 Sets of:
Row 500 Meters @ 5k PR Pace -6 Seconds
Rest 90 Seconds

*Ex. a 20min 5k would be 2:00/500m pace. Today you will row 10x 500m @ 1:54/500m pace with 90 seconds of rest between efforts.