Sorry for the gap... I was out of the area for work. I'll post this one that I did, but it'll start up again next week after my race this saturday.
Warmup:
10 OHS @ 45#
10 Front Squat @ 45#
25 Air Squat
10 CTB Pullup
Set 1:
2500 m Row
every 500m, get off the rower and do a 25m set of suicides, stopping at 5m intervals
(8:19) *note* this is only my time on the rower, does not include time running
Set 2: 2x
25m thruster walk @ 95# (walk 5m, stop, do 1 thruster, walk to the 10m mark, do 2 thrusters, etc...)
Set 3: 5-5-5-5-5
Front Squat
Walk 5m
Set 4: 2x
30 m tire flip @ 330#
Warmup:
10 OHS @ 45#
10 Front Squat @ 45#
25 Air Squat
10 CTB Pullup
Set 1:
2500 m Row
every 500m, get off the rower and do a 25m set of suicides, stopping at 5m intervals
(8:19) *note* this is only my time on the rower, does not include time running
Set 2: 2x
25m thruster walk @ 95# (walk 5m, stop, do 1 thruster, walk to the 10m mark, do 2 thrusters, etc...)
Set 3: 5-5-5-5-5
Front Squat
Walk 5m
Set 4: 2x
30 m tire flip @ 330#
