9 September 2015


Warm-up:  Run to W.Alabama, Row 500 Meters, 50 Double Unders (Leave Rowers on Turf) (In ANY ORDER)

Strength/Skill:  Tabata Deadlift (275/185)


5 Rounds:  250 Meter Row

Lunge to Pullup Rig

10 Pull-ups

Run to JITB

Cool Down:  25 Calories on the Assault Bike, 25 GHD Sit-ups




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