Saturday 2.7.15

Essentials:
Team of 3-4
30min
Everyone Rows 500 meters (not at the same time)
*If 3 people on the team then one person rows twice*
-With the remaining time AMRAP of:-
Burpees x 8 reps (Each team member)
Ball Slam x 80 reps
Burpees x 8 reps (Each team member)
Kettlebell Swings x 80 reps

Fitness:
Team of 3-4
30min
Everyone Rows 500 meters (not at the same time)
*If 3 people on the team then one person rows twice*
-With the remaining time AMRAP of:-
Burpees x 8 reps (Each team member)
Ball Slam x 80 reps 50/35
Burpees x 8 reps (Each team member)
Kettlebell Swings x 80 reps 55/35

Performance:
A.
Team of 3-4
30min
Everyone Rows 500 meters (not at the same time)
*If 3 people on the team then one person rows twice*
-With the remaining time AMRAP of:-
Burpees x 8 reps (Each team member)
Push Jerk x 20 reps 185/115
Burpees x 8 reps (Each team member)
Power Clean x 20 reps 185/115