September 14th, 2019 - Little Wallball and a little Row.

September 14, 2019

M-1: Push Press

In Ten Minutes:
*Build to a Heavy 3

Then Perform 3X3 @ 90% of that Heavy 3
 

M-2: Row/Wall Ball/Double Under


For Time:

Option A:
Buy in:
500m Row
into...
6 Rounds:
15 Wall Ball (20/14#)
30 Double Under
into...
500m Row

Option B:
Buy in:
500m Row
into...
6 Rounds:
15 Wall Ball (14/10#)
60 Single Under
into...
500m Row

Option C:
Buy in:
400m Row
into...
6 Rounds:
10 Wall Ball
30 Single Under
into...
400m Row

Gear 3
Target Time:
12:00 - 16:00

*If athletes row over a 2:40/500m pace then have them scale down to a 400m.



 

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