October 18, 2014 admin

10/18/14

1. “Rowling”

Notes:  In teams of 2…each teammate rows 500m (5 frames).  Refer to video.

2. In teams of 2 (follow the leader):

4RFT:
10 T2B
10 Box Jumps
10 Calories – AD

4RFT:
10 Push Ups
10 KB Swings
10 Calories – AD


Competitor’s Program

With a running clock:

At 0:00 – 5 RFT:

5 Power Cleans – B.W.
5 Bench Press – B.W.

At 12:00 – 21-15-9

T2B
Overhead Squat 75/55

At 24:00 – AMRAP 10mins

2 Muscle Ups
4 HSPU
8 KB Swings 32/24


“Your diet is a bank account.  Good food choices are good investments.” – Bethenny Frankel

Camille’s Bikini Cover Shot

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