Friday 5/22


10 Frames of “ROW”ling

Aim to land your rower on 100m exactly. Complete one burpee for every meter over or under 100, each frame. (Max of 10 per frame)

<A score of 97 meters is 3 *under* 100, so the athlete should complete 3 burpees. A score of 105 meters is 5 *over* 100, so the athlete should complete 5 burpees.>


4 Rounds of:

400m Run (Jog)

10 Burpee Box Jump-Overs (Plank Kickback Box Step-Overs)

10 SLOW Birddogs (5 per side)

Rest 1:00 between rounds

The jog and step-overs are designed to be a modified version for athletes planning to complete Murph this weekend.

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