Saturday 19, September 2015

Every once in a while I post a Saturday just to remind you why you all love me so much!!!!

BWAHAHAHAHAHA

Round 1
20 min

Odd minutes - 10 bar facing burpees
Even minutes - 100 m rower sprint

*Note how many rounds you did NOT reach 100m

Rest 5 minutes

Round 2
20 min

Odd minutes - 5 tire flips
Even minutes - 100 double unders

* Note how many rounds you did NOT reach 100 double unders

Rest 5 minutes

Round 3

1 mile run - under 10 minutes

Rest 3 minutes

PENALTY Round

For every round you missed 100m row sprint = 5 strict pullups

For every round you missed 100 double unders = 10 weighted KB sit ups

For going over a 10 minute mile = 50 burpees

SPECIAL THANK YOU TO CECE FOR COACHING