Box Brief:
• 1st Friday Happy Hour this week
• View May Programming & Intents
Warm-up
AMRAP 8
Alternating rounds with a partner
Row 150 meters
*Partner completes 10 air squats, 10 abmat sit-ups
Alternating rounds with a partner
Row 150 meters
*Partner completes 10 air squats, 10 abmat sit-ups
Metcon
1k Row
50 Wallballs (20,14)
500m Row
50 Wallballs
1k Row
Rx+: UB Wall Balls
Rx: 2-3 sets
L2: (14,10)
L1: (10,8)
35:00 time Cap
Sub Row for:
– 8:00 Bike or Ski Erg for each 2k Row and 4:00 Bike or Ski Erg for 1k Row
– 1 Mile Run/800m Run/1 Mile Run
50 Wallballs (20,14)
500m Row
50 Wallballs
1k Row
Rx+: UB Wall Balls
Rx: 2-3 sets
L2: (14,10)
L1: (10,8)
35:00 time Cap
Sub Row for:
– 8:00 Bike or Ski Erg for each 2k Row and 4:00 Bike or Ski Erg for 1k Row
– 1 Mile Run/800m Run/1 Mile Run
Intent: Today’s workout entails 2.5k of rowing and 100 reps of wallballs. You can really attack this one however you see fit. It could be a good day to focus on perfect rowing and wallballs.
Finisher
100 Double Leg Banded Leg Curls
*at each break complete a 10s Hollow Hold
*at each break complete a 10s Hollow Hold