Wednesday September 27 – The Row Down

The Row Down (30-min AMRAP)

Complete a parking lot lap as follows: overhead slide R, overhead slide L, high knees, sprint, jog to gym. [non-runners = 40 sec sprint on the erg)

14 1-Arm Thrusters (total) [R – 45+/35+ W – 35+/25+, B – 25+/15+]

14 Burpees

Then choose ONE row:

500 m Row

20 Horizontal JG Rows

20 Dumbbell Renegade or KB Bent Over Rows (10/side)