Sunday, August 9th 2020


Capacity
“Slick Rick”

400 M Run 
15 Wall Ball  
10 Pronated Cross strap Ring Row 

500/400 M Row 
20 Wall Ball 
10 Pronated Crossstrap Ring Row 

400 M Run 
25 Wall Ball 
10 Pronated Crossstrap Ring Row 

500/400 M Row 
30 Wall Ball 
10 Pronated Crossstrap Ring Row 

400 Run 
25 Wall Ball 
10 Pronated Crossstrap Ring Row 

500/400 M Row
20 Wall Ball 
10 Pronated Crossstrap Ring Row 

400 M Run
15 Wall Ball 
10 Pronated Crossstrap Ring Row

A push pull combo with a combination of running and rowing. This one is about pacing CAPACITY ATHLETES. Find a good pace from the start and try to stick with it. Do your best to challenge yourself on the ring row portion!

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