Monday

"THE HARDER YOU FALL, THE HIGHER YOU BOUNCE."



Warm Up


WOD:

20 seconds of work followed by a 10 second transition to the next exercise for 10 rounds or 30 intervals of:
Air Squat
Get Up Sit Up
Ring Ab Rows


Score lowest rep of each movement.

Result: 14 air squats / 7 Get Up sit Ups 26# KB / 7 Ring Ab Rows



CFE:

10 X 250 Meter Rows with a 1 minute rest.

Result:

51.5s
51.0s
53.0s
54.9s
54.4s
58.0s
57.2s
57.1s
56.8s
52.8s