5 Stations x 3 Rounds – Friday, March 10 (O4W) Old 4th Ward March 9, 2017 Casey No Comments Friday: 3 rounds of 5 stations: 1:00/:40/:20 rest & transition 1. row full 1:40 2. Big rope slams & plank 3. KB row & In & out squat jumps 4. Bar taps (DU jumps with a target) & hollow hang from bar 5. Walking lunges & Slow dead bug Post navigation Friday March 10th – 12 Min Core + Ready Player 1 Saturday March 11th – 311 Day 3×11 Minute AMRAPS