11/12/16

Saturday

Metcon
Life & Fitness

“Fran”
21-15-9
Thursters
Pull ups

rest 10 minutes

Row conditioning

3 Rounds for Total Calories on the Rower:
:30 On / :30 Off
1:00 On / 1:00 Off
1:30 On / 1:30 Off
*after 1:30 rest go directly into next :30 sec set