Tuesday, October 17th

A.

BARBELL BENCHMARK:

“Grace”

For Time:

30 Clean & Jerks (135/95)

B.

METCON:

3 Rounds:

500 Meter Row

400 Meter Run

Rest 3:00 between rounds

*Although simple on paper, the magic of these intervals lies in the intensity of each round. Score is total time including the rest.

For athletes who are unable to run the full 400m, a substitution is listed below:

• 20 Calories on the Assault Bike

• 200m Runs per Round