Monday 9.15.14

Its ROW TIME!!! Create a logbook. Join the getBUILT Team on the Teams page. Join the Fall Rowing Challenge. Row. Watch getBUILT in the rankings. We win with you. We lose without you.

Buy In: (choose a lighter than normal kb weight or sub a dumbbell if needed)  12 reps(all done with a single kettlebell) - KB Swings, Goblet squats, goat-bag hinges, thrusters left hand, thrusters right hang, hang power snatches left hand, hang power snatches right hand.

Power cleans 7 sets of 3 progressive loading. Post heaviest set to comments

Complete 21-15-9 reps of:

KB Thrusters (use dumbbells if needed) Intentionally not "prescribing" weight.


10 minute cap



Mike Alley