Most Recent Benchmark was FRAN on Aug 23,2017 (576 days ago)

Saturday Jan 20,2018

180120


Time
Mini Mash
500m Row
50 Squats
400m Row
40 Sit Ups
300m Row
30 Push Ups
200m Row
20 Walking Lunges (alternating)
100m Row
10 Burpees

Repeat as necessary.

Monster Mash
3 Rounds for time of:  
400m Run  
20 Push-ups, hand release  
20 Shoulder to Overhead, 115/80  

3 Rounds for time of:  
20 Calories, Rowing  
20 GHD sit-ups  

'Elizabeth'  
21-15-9 reps for time of:  
Squat Clean, 135/95  
Ring Dips  

*Rest 5 minutes between workouts.

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