Tuesday 9-20-16
Split Jerk (2-2-2-2-2)
From the rack
Metcon (Time)
For Time:
400m Run
15 Squat Cleans 135/93
30 Burpees
15 Squat Cleans
400m Run
RX+ 155/108

20 Minute Time Cap
Sprintervals 24 (Time)
Row 500 meters at 115% of your best time
Rest the balance of 3 minutes
Row 400 meters at the same pace as above
Rest the balance of 3 minutes
Row 300 meters at the same pace as above
Rest the balance of 2 minutes
Row 200 meters at the same pace as above
Rest the balance of 2 minutes
Row 500 meters at 115% of your best time.

photocred: @garavsmurphy

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