FRIDAY Oct 13 Written By David Koni CONDITIONING (2 Rounds - 26 mins)E3MOM (3 min stations) FITNESS Station 1. 400m RunStation 2. 12/9 Cal Airbike 20m Bear Crawl 10/8 Pull-Ups Station 3. 5 Power Cleans 100/80 Single Under’s 5 Power Cleans Station 4. 30/20 Cal Row PERFORMANCE Station 1. 400m RunStation 2. 15/12 Cal Airbike 10m HS Walk 10/8 C2B Pull-Ups Station 3. 5 Power Snatch 60/40 100/80 Double Under’s 5 Power Snatch 60/40Station 4. 40/30 Cal Row REST 2 mins between Rounds David Koni
FRIDAY Oct 13 Written By David Koni CONDITIONING (2 Rounds - 26 mins)E3MOM (3 min stations) FITNESS Station 1. 400m RunStation 2. 12/9 Cal Airbike 20m Bear Crawl 10/8 Pull-Ups Station 3. 5 Power Cleans 100/80 Single Under’s 5 Power Cleans Station 4. 30/20 Cal Row PERFORMANCE Station 1. 400m RunStation 2. 15/12 Cal Airbike 10m HS Walk 10/8 C2B Pull-Ups Station 3. 5 Power Snatch 60/40 100/80 Double Under’s 5 Power Snatch 60/40Station 4. 40/30 Cal Row REST 2 mins between Rounds David Koni
