"Road Block"
For time:
Row 2500m/2200m
At the 1,000m/800m mark perform:
10 Sandbag ground to over
the shoulder then continue row
At the 2,000m/1600m mark perform:
200ft Yoke carry
Finish out the remaining distance (500m/600m)
of your row after completion of the yoke carry
12:00 CLASS
"When the Walls Come Down"
3 Rounds for time:
15/12cal Air bike
12 Hang power clean
9 Burpees to a 6" target
Clean up from part 1 & move
into part 2 or core work
PART 2:
2 Rounds NOT for time:
14 DB Shoulder press
7 DB Front delt raises
7 DB Lateral delt raises
7 DB Rear delt raises
1:00 Rest
Core
Accumulate 3:00 plank hold
Each time you break you must complete 10 V-ups