4 rounds:
1 minute max calorie row
1 minute rest
1 minute max rep thruster (95/65)
1 minute rest
Post rounds completed to comments.
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Complete as many rounds as possible in 10 minutes of:
100-meter walking lunge with 45-lb. plate overhead
30 GHD sit-ups
Post rounds completed to comments.
20:00 AMRAP:
5 Power Cleans, 145 lbs
10 Toes To Bars
15 Wall Balls, 20 lbs, 10 ft
5 Power Cleans, 145 lbs
10 Toes To Bars
15 Wall Balls, 20 lbs, 10 ft
For time, all with 115 lbs on the bar:
10 Shoulder Press
15 Overhead Squats
20 Push Press
25 Front Squats
30 Push Jerks
35 Back Squats
Thumbs up with the finish in sight. #SwansInFlight5K 2015
Thanks for coming out for another successful Swans in Flight 5K. This year, we had 106 participants! Results below the break:
10 I did this!
7 RFT:
15 Kettlebell Swings, 1.5 pood
15 Power Cleans, 95 lbs
15 Box Jumps, 24 in
15 Kettlebell Swings, 1.5 pood
15 Power Cleans, 95 lbs
15 Box Jumps, 24 in