Wednesday 3.29.17

Buy in: Run the Southern Star loop. With an unloaded barbell complete 7 reps each of- RDL's, Bent over rows, hang power snatch, overhead squat, shoulder press, front squat.

Complete the following for time with a partner:

Row 1000 meters 

Run 800 meters

200 Wall balls

100 Burpees

50 hang squat snatch (65/95)

200 Push Ups

100 Pull ups

Run 800 meters

Row 1000 meters

Regarding the row/run at the start and finish one partner will row and the other partner will run (this should happen simultaneously). As far as the reps, only one partner works at a time. 


Mike Alley