Happy Bday Alyssa C

How to Set Up the TRX Rows

Strength/Skill: Deadlifts & Russian KB swings

  • 3 Rounds NFT of:
    • 3 Deadlift singles (not touch and go) @ 90% of 1 rep max
    • 15 Russian swings
      • 9 min cap

WOD: 23 min AMRAP

  • 100 Double Unders
  • 20 Deadlifts (225/155)
  • 50/35 Row Cals or  30/20 Bike cals
    • Alternate between the bike and the rower each round
    • Athlete #17 to sign up is on Ski Erg
    • Athlete #18+ is doing 30/20 burpees instead
    • 1 minute on, 1 minute off
      • Note: It is 12 minutes of actual work..SO…Push the pace and keep intensity high!

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Oct 28, 2017 – Halloween Party
Nov 18, 2017 – Friendsgiving
Dec 15, 2017 – Holiday Party

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