140131 ~ Cash Out = Rowling

Strength:

Every 90s x  4 sets (4:30)

10 Backsquat @ (155/105#)

10 Pushups

then..

Every 90s x 4 sets (4:30)

10 Front Squat @ (135/95#)

5 OHS

Conditioning:

FGBish...

Complete 3 Rounds for Total Reps

1 min at each station

Wall Ball (20/14#)

Double Under

Ring Dips (Rx+ 1MU + Ring Dip)

Pistols

Row

Rest

Cash Out:

Grab A Partner or 2....Friday Rolling.  Every metre over 100 = Burpees.  Person with the lowest # is the Winner! 

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