Wednesday, October 9th


Wednesday, October 9th


For Time: 30 min Cap

Row 1000m

30 Burpees

20 Heavy KB swings

50 Med ball clean

800m Run

10 rope climbs

70 sit ups (35 GHD)

40 Ring row

60 slam balls

  • This is a long steady chipper.
  • If you are feeling good push hard through these movements and get on to the next one.
  • If you are feeling sore/tired and you are planning on doing the open Friday you can scale back load and intensity to make this an active recovery day

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