Ryan & Janel 140710

Part I:   Warm-up

Track Drills

Review Rowing,Wall Balls

Part II:   Pulling

30 Elevated Ring Rows For Time

Part III:   Endurance

"Tri-Athlete"

With a Partner

10 min Clock

 1800m Row (Switch Every 500)

In remaining time Max Burpees to Plate

~Rest 2 Min~

10 min Clock

A.D.  100 Cals

In remaining time Max Wall Balls

~Rest 2 Min~

10min Clock

1 Mile Run  (Switch Every 400m)

In remaining time Max OH Walking Lunges with Plate

There will be plenty of scaling options.

Part IIII: Stretch