march17CFE:

1600m 16 T2Ring 2 min rest
1200m 12 T2Ring 90 sec rest
800m 8 T2Ring 1 min rest
400m 4 T2Ring 30sec rest
200m 2 T2Ring 20 sec rest
100m 1 T2Ring
Then2 rds:
45 sec advanced front plank (feet on box)
45 sec advanced side plank, ea side (feet on box)

CF:

A. DYNWU/ MOB
B. Coach’s Flavor
C. Teams of 2
21-18-15-12-9-6-3
Burpee Over the Rower
Calorie Row
*One partner completes 21’s then second partner completes
21’s and so on until each partner completes 3 and 3

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