Tuesday November 7th – THE WORK CAPACITY:  – 30 min AMRAP

FitWit Nation Kirkwood
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Tuesday: 11/7

Newbie Day 2 :

Vets:

THE WORK CAPACITY:  – 30 min AMRAP

  • Count RNDS Completed or Reps (EACH RND is 115 Reps)

– Run 300m = 30

– 30x Squats

– 20x Push Ups

– 10x TRX Laying Low Rows

– Row 250m (Goal every 250m is :10 Seconds faster than target 2K Pace)  = 25 Reps

– Repeat

 

R: Toe Push Ups, 5x Pull Ups

W: ½ Toe ½ Knee, TRX Laying Low Row

B: All Knee Push Ups, TRX Laying Low Row  NO More than 4 RNDS

P: Newbie Version – 3 Rnds of the BLUE Version form focused rest as needed.