BEN HUR

Paula Jager
Wednesday, January 29, 2014 - 14:41
Warm up: 250 m row; 2 x 10 du's/attempts, 10 light db squats, 10 db bo rows, 10 db rdl's


Skill Focus:  Rowing Mechanics

6 x 300 m/150 ft max effort row/climb @ 1:1 work rest ratio
For team of 2 time

Level 3
7 deadlift 250#/175#
21 du’s
7 RFT

Level 2
7 deadlift 205#/145#
21 du’s/63 singles
7 RFT

Level 1
7 deadlift
10 du attempts or 21 lateral jumps
5-7 RFT

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