Friday
10/10/14
250m row x 4 (rest as needed between rows)
Mens pace: 1:50/500m
Womens pace: 2:10/500m
(Try to stay close to these paces)
**then**
4 min AMRAP:
4 Front squats (95/65)
4 Box jump overs (24/20)
*1 min rest*
4 min AMRAP
4 Bench press (135/95)
4 Explosive push-ups
**push up starts on the floor and ends up on 45lb/25lb plates**
