500m Row

Result: 00:01:51

3/6/9/12/15/18/21 x mave 40kg
3/6/9/12/15/18/21 x push press 40kg

6min AMRAP of:
* First 750m row
Then rest of the time:
* Box over burbee

Burpee reps is the result.

3 Person Team 20Min AMRAP

1 Team member runs 200m (Pacer)

2nd Team member does 7 each of the following

Slam Ball 20lb/30lbs
Wall Balls 8lb/14lb/20lbs
Burpees

3rd Team member does 7 each of the following

Walking lunges (each leg)
stick jumps
Abmat sit-ups

1st Team member runs 200m then takes over for 2nd team member and 2nd team member takes over for 3rd team member. 3rd team member then runs 200m and the cycle repeats.(taking off where each left off)

I was a member of team Snatch Inspectors which included Trent and Ed. Ed was in lala land so he didn't count any of his rounds in part 3 of the WOD so we counted 26+ but who really knows what the whole # should have been. A good time either way!

2 rounds

50 DU
40 sit ups
30 KB russian swings
20 push ups
10 kb snatch (alternating)

rest 2 minutes

Metcon 5 rnds for time:

-Run 200m
-10 t2b
-10 hip extension

21-15-9 of:

Wall balls#20
Sit ups
Push ups
DU
Ring dips

8 x 500 Row with 3:30 rest between sets

In teams of 4 complete the following:

• 400m run
• 300 kettlebell clean & jerk (RX - 24/16kg)
• 400m run
• 150 ring pull-ups
• 400m run
• 250 barbell push press (RX - 40/30kg)
• 400m run
• 300 burpees

3 rounds:
20s handstand hold
10s rest
20s ring L-sit hold
10s rest