Strength :
1a) 1-Arm KB Rows: 3 x 8-10 ea. Rest 30s.
1b) DB Seated Cleans: 3 x 12-15. Rest 30s.
1c) Side Plank: 3 x 10s ea. Rest 30s.
Metcon :
Every 3:00 x 9 Sets:
Row 250 Meters
*Score = Slowest Split
Strength :
1a) 1-Arm KB Rows: 3 x 8-10 ea. Rest 30s.
1b) DB Seated Cleans: 3 x 12-15. Rest 30s.
1c) Side Plank: 3 x 10s ea. Rest 30s.
Metcon :
Every 3:00 x 9 Sets:
Row 250 Meters
*Score = Slowest Split
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