A.
3 sets of:
Station 1 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Left)
Station 2 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Right)
Station 3 – 12Seated Band-Resisted Rows** @ 2111 Sit-ups
3 sets of:
Station 1 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Left)
Station 2 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Right)
Station 3 – 12
*You may perform this with a farmer’s handle, a heavy kettlebell
or dumbbell, or a barbell. Perform the deadlift with your arm in the center of
your body, and the carry with your arm at your side.
**Tie a band to a post approximately 12 inches off the ground, take a seated positon on the ground and focus on pulling your shoulder blades down and in to the spine throughout the pull.
**Tie a band to a post approximately 12 inches off the ground, take a seated positon on the ground and focus on pulling your shoulder blades down and in to the spine throughout the pull.
B.
For time:
Row 1000 Meters
immediately followed by…
For time:
Row 1000 Meters
immediately followed by…
Three rounds of:
10 Dumbbell Thrusters
10 Strict Pull-Ups
10 Dumbbell Thrusters
10 Strict Pull-Ups
immediately followed by…
Row 400 Meters
Row 400 Meters
Time Cap = 15 Minutes
LW: 14:22
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