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!
The News:
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Oct 28, 2017 – Halloween Party
Nov 18, 2017 – Friendsgiving
Dec 15, 2017 – Holiday Party
