08022014- Team Gauntlet


Rotate through:

Walking Lunge x 8 each (holding kettlebells)

Pendlay Row x 5

Dragon Flags x 2-4

Workout of the Day:

With a group of four:

Row 200m

10 Shoulder to Overhead

10 Burpee Pull Ups

Run to Entrance

*rest until rower opens up*

CF414 Endurance:

5k or 10k Time Trial

This weekend wraps up our running progression. There will be no more Tuesday/Thursday running sessions. If anyone would like some additional run programming shoot me an e-mail at marcus@crossfit414.com and we can lay out a plan.


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