July 20, 2016
NO WHITEBOARD WEDNESDAY!
“All Out” Interval Work
32:00 min Clock
Take up to 1:00 to complete the work as prescribed. Rest 1:00 between each round of work for a total of 5R. Commit to sticking to the 1:00 time cap. No holding back!
9:00 EOTM (5R)!
E: 16/14 Calorie Row (4)
RX: 14/12 Calorie Row (4)
SCALED: 12/10 Calorie Row (4)
REST 2:00!
9:00 EOTM (5R)!
E: 10 Hurdle Jump Over’s “24/20
RX: 12 Box Jump Over’s (any style) “24/20
SCALED: 10 Box Jump Over’s (10-12 Alt. Step Ups #25/15 DB’s) “24/20
REST 2:00!
10:00 EOTM (5R)!
E: 2 MB Parking Lot Sprints #50/30 (UB)
RX: 2 MB Parking Lot Sprints #40/20 (UB)
SCALED: 2 MB Parking Lot Sprints #30/15 (UB)
Suggestion: Switch directions at the top of each round.
MOD: 1 MB Parking Lot Sprint or 2 Parking Lot Sprints (UB) NO MB.