Three rounds for time of:
Row 500 meters
20 GHD sit-ups
15 foot Rope climb, 2 ascents
Tag Archive: ghd sit-up
3 RFT
15 one arm kettlebell snatch (right arm)
15 one arm kettlebell snatch (left arm)
15 ghd sit-ups
Three rounds for time of:
Row 500 meters
20 GHD sit-ups
15 foot Rope climb, 2 ascents
4 RFT:
15 GHD’s
20 Pole Pikes w/ 35# plate (10 each arm)
Court Width and Back Walking Lunge w/ 53# Kettlebell
Post Time and total weight moved (add up Pole Pikes and Walking Lunges)
{Pole Pike: One end of bar in the center of a plate lying flat, w/ a 35# plate on the other end, shove one handed from tip of bar, shoulder to full extension, releasing, and catching with opposite hand.}