August 2, 2014 admin

08/02/14

In Teams of 3 (40min Cap):

10 Rounds:

500m Row
15 Burpees
*1 teammate holds Boat Pose at all times


Competitor’s Program

1. 4×6 Split Squats, rest :90

2. AMRAP 20mins:

200m Run
50 Double Unders
40′ Farmers Carry (D/B = 80′ total)
30 Wall Balls

Notes:  Use something moderately challenging for the Farmers Carry.  I suggest breaking up the WB’s in 2 sets of 15.


“Many are called but few get up.” – Oliver Herford

The Case For Structure

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