For time:

500 meter row or 400 meter run

50 sit ups with feet anchored

500 meter row or 400 meter run

40 hand release push ups (hands off of the ground at the bottom of every rep)

500 meter row or 400 meter run

30 one arm dumbbell or kettlebell squat snatch (15 each arm, 40# Rx, pic appropriate weight)

500 meter row or 400 meter run

20 over head squats (95# Rx, pick appropriate weight)

3 responses »

  1. 1592fitness says:

    Paul Mc:
    I rowed every round and Rx weight.
    21:49
    It took much longer than I thought, snatches were hard.

  2. Raina Timmel says:

    Like this set up, Definitely will have to do this one sometime! Thanks!

  3. Juicy Double says:

    Ford-24:43-I rowed everything.

    35lb kettle bell
    65 lb overhead squat.

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