The One and ONLY Island Box!
Fitness
1200/1000m ROW Buy In
5 rds of
30 Floor Press 45/35
20 Flutterkicks (2ct plate Pressed)
10 Burpee to Plate Touch
2 Lap Plate Carry
800m Run Cash Out
Competition
A. Squat Snatch 10 EMOM @ 80%
B. Power Clean. Split Jerk. BTN Split Jerk 1.1.1 x 6 Sets 1:30 Rest
3 sets @ 60%
3 Sets @ 70%
C1. CGBP @ 20X1, 2 reps x 3 sets 1:30 Rest
C2. Pendlay Rows 22X0, 3 reps x 3 sets 1:30 rest
Heavier than last week
D. Row Sprints 25 secs ALL OUT x 5 sets, 3:30 Rest
**First set should be highest…CRANK IT**
Fitness
Gritter Time
Shawn RX 21:58
Kelly OH RX 23:21
Bill RX 24:00
Scott RX 24:16
Butler RX 26:10
Jenny RX 27:06
Steve RX 28:03
Mandy RX 28:15
Bryan RX 28:34
Melissa RX 29:50
Dave RX 30:00
Burton RX 32:35
Betsy RX 45:10
Sydney 21:59
Craig 35 26:15
Gary 35 26:20
Erin 25 26:38
Kari 25 27:35
Chase 35 29:06
Ryan 35 30:43
Richard 25 33:09