Thursday 100817

Dual Kettlebell Rack Carry

Every 2:00 x 10 Sets:
100'


@ 0:00 For Time:
Assault Bike or Row 20/15 Calories
Run 300m
20 Kettlebell Swings, 32kg/24kg
Run 300m
Assault Bike or Row 20/15 Calories

TIMECAP: 9:00
GEAR: 3

3:00 Rest/Transition (from 9:00 timecap)

@ 12:00 For Time:
30-20-10 Dumbbell Thruster, 50#/35#
Alternate With
15-10-5 Burpee Box Jump Over, 30"/24"

TIMECAP: 9:00
GEAR: 2.5


Extra Work: Split Stance Romanian Deadlift/Half Kneeling Press/Bulgarian Split Squat

20 Minutes @ Moderate Pace:
10 Split Stance Romanian Deadlift/side
10 Half Kneeling Press/side
10 Bulgarian Split Squats/side