Warm Up:
- 100 Jump Rope
- 30 Lbs Single Arm KB Swings
- 10 Jumping Pull ups
(3 Rounds)
JOYNER
- 500m row
- 25 Wall Ball
- 25 Slam Ball
(4 Rounds For Time)
TIME: Under 19
Huh? Yeah – I keep time with the my iPod stopwatch and I deleted it before I got a chance to write it down. I do remember that the rounds were looking like 3:50ish/ ??? / 4:50/ ??. So figure I clock in around 5 minutes for round 4, that gives a pretty good estimate. What I do know is that endourance continues to be an issue for some of these workouts. I gotta keep pressing harder in the end of them so that my times dont explode in the last rounds.
