"Roller Coaster” ...

Run 200M 
15 T2B 
Run 400M 
15 T2B 
Run 600M 
15 T2B 
Run 800M 
15 T2B 
15:43 Rx

T2B: 8/7,8/7,8/7,15

“Rum Runner"...

•Run 1000 m

•Row 250 m

•Rest 1 min

•Run 800 m

•Row 250 m

•Rest 1 min

•Run 600 m

•Row 250 m

•Rest 1 min

•Run 400 m

•Row 250 m

•Rest 1 min

•Run 200 m

•Row 250 m

26:38 Rx 

Splits: 6:22/13:06/18:54/23:33/26:38 p (split time are BEFORE minute rest) 

Brutal after my 2500M of rowing this morning!

"Flux Capacitor"...

600M Run
60 Air Squats
400M Run
40 Air Squats
200M Run
20 Air Squats
9:40 Rx

“The Hilly Kettlebell Lark”...

1 Round for time of:

16 Double Kettlebell Cleans (20kg)
600 meter Run (hilly)

6:48 Rx


I just wanted to string some cleans and a run together. The run is up a steep hill, down to the bottom and back up and over again. That hill blows!