240910

Row 8000m

25 Lunges
20 TRX Rows
50 Box Jumps @ 12"
20 Weighted Jumps @ 10# x 2
25 Dips on 12"
20 Hanging Knee Raise
30 Swings @ 16k
30 Situps w/ Reach
20 Push Pr @ 10# x 2
25 Back Ext on Ball

Bill C - 18:15

The Seven - Seven rounds of 7 reps of each

SP Pr @ 45#
Thrusters @ 55#
Hanging SL Raise
Deadlift @ 135#
Burpees (Split @ 4)
Chinups (+)

Dan G - 5 rounds.  26:45.  End for time.

Warm up with TRX for 15'

25 Lunges

40 Bandit Loop Rows

50 Box Jumps @ 12"

20 Weighted Jumps @ 10# x 2

25 Dips on 12"

20 Hanging SL Raise

30 Swings @ 16k

30 Situps w/ Reach

20 Push Pr @ 10# x 2

25 Back Ext on Ball

30 Wall Ball @ 6#

Gulen T - 27:21