500M ROW OR 400 RUN.
S1/2: SPORT – LINCHPIN 2/10/17 (TIME)
21-15-9 REPS FOR TIME OF:
THRUSTER 95/65
PULL-UPS

3 ROUNDS FOR TIME OF:
400M RUN OR ROW
20 PUSH-UPS
20 OVERHEAD SQUATS 95/65
30-25-20 REPS FOR TIME OF:
GHD SIT-UP
CALORIES, ROWER
*REST 2 MINUTES BETWEEN WORKOUTS
RX+: AS WRITTEN
RX: 75/45
SP: EMPTY BAR RING ROW