Saturday 180106 – Competition

Warm up
2 rounds of:
10/arm Single Arm Kettlebell Swings
10/arm Suitcase Deadlifts
10 Calorie Row

A. For time:
200 m Row
20 Deadlifts (135/95)
Rest 1 minute
400 m Row
20 Deadlifts (185/123)
Rest 1 minute
600 m Row
20 deadlifts (225/155)

Rest 10 minutes

B.27-21-15-9 reps for time of:
Assault Bike Calories
Toes to Bar

Rest 10 minutes

C. 15 minutes for quality:
25 GHD Back Extensions
2/arm TGU, increasing weight each round
1 minute Double Kettlebell Front Rack Hold (AHAP)