jan27CFE:

100m run, 10 DU 15 sec rest

200m run, 20 DU 15 sec rest

300m run, 30 DU 30 sec rest

400m run, 40 DU 30 sec rest

500m run, 50 DU 45 sec rest

600m run, 60 DU 45 sec rest

500m run…and back down the ladder

Then:

2 Rds

1min weighted oblique drop (both sides)

1 min weighted dancing goddess

CF:

A. DYNWU/MOB

B. Bent Over Row 2×8 (96/65)

add 5lbs from last week if possible

Each set consists of narrow pronated, narrow supinated, wide pronated, wide supinated grips

C. AMRAP 7

10 Pistols

15 T2B

20 Burpees

Rest 3 Mins

AMRAP 7

10 Burpees

15 T2B

20 Pistols

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