FRIDAY (20 JAN 17)

-Hayes Track

1 x Rope Climbs

6 to 8 Rounds of: 400m Run & Dumbbell Thrusters

-Take your 400m run time and add 45 seconds to it.

-You have that amount of time to run 400m (Just use two laps in Hayes), and then do as many dumbbell thrusters as you can (Men=40# DBs / Women=25#DBs) with the remaining time...which should be 15-45 seconds left.

Take 3 min rest between each set.  Your score is the total amount of thrusters you are able to complete.

Post the total sets you completed, your total thrusters, and your average thrusters (total/sets).

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