Tuesday, November 2, 2010

blackwood

15 minute warm-up

3 rounds
10 squats
10 push-ups
10 lunges

3 rounds
P1: 500m row spirnt
P2: KB rack hold (53#)

3 Rounds
P1: 15 Wall Ball (20# ball)
P2: 60m bear crawl

3 Rounds
P1: 135# back squat x 10
P2: 10 Box jumps 24"

5000m row for time.

1 comment:

Stu Anderson said...

5000m row in 19:08.
This was my second time attempting this benchmark. I moved fast the first 10 minutes and paid for in during the last 500m. Next time I can go sub 19:00min.