30:30 Row (No Measure)
5 Rounds
Metcon (No Measure)
Wall Slide x10
Banded Y’s x15
Split Jerk (3-3-3-1-1-1)
Metcon (Time)
Front Rack Lunge (NOT walking) x20
Push-Press x10
4RFT
Metcon (Distance)
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#