
attwpb
Wednesday 10.9.19
Conditioning Wednesday:
Every 3:15 Row 500m/400m for 6 Rounds
Rest 5:00
In a 14:00 Window Complete
120 Double Unders
60 Hollow Rocks
30 Man Makers
60 Hollow Rocks
120 Double Unders

Four rounds for time of: 400 Meter Run 10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs) 10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs) 15 Ring Dips
2,500M Row Then: 40 Wall Ball Shots (20/14 lbs) 20 Burpee Box Jump-Overs (24″/20) 30 Wall Ball Shots 15 Burpee Box Jump-Overs 20 Wall Ball Shots 10 Burpee Box Jump-Overs