Thursday 1.14.16


3 sets not for time

Rope Climb x 1-2 ascents

Jump to bar from box x 10

Strict Toes-to-Bar or Hanging Leg Lifts x 8-10


In teams of two, perform a 5000 meter relay row for time.


Set the erg for Intervals: Distance – 500 Meter intervals with 20 seconds rest.  During that 20 seconds, switch out for the next teammate as quickly as possible.

Andrew Malek-Zadeh