4RNFT
- 6 tempo goblet squats (AHAP). 5 secods to lower into squat, 1 second to rise. No rest in bottom. Rest 1 second and repeat.
- 10 (5L/5R) lunges. 2 count into lunge and explosive power up.
- rest 2 minutes.
Athletes choice -
- a) run 6 laps
- b)1250m row
3RFT:
- 30 Wall Balls (20#/14#)
- 20 box jumps
- 10 knees to elbows
____________________________
post name and overall time to board
No comments:
Post a Comment