CrossFit Mile Run + Borchard Mile Row...OUCH!!! (S3 Conditioning)

EQUIP: Slam Ball (30/20), Rower, Jump Rope

WARM-UP:

*Active Stretch

*100-80-60-40-20 x High Knee Jump Rope

*10-8-6-4-2 x Sumo Squat-Thrust-Jump

CROSSFIT MILE RUN (15 min. time limit):

*1600m Run for time (mod: 1000m)

*@ Top of Every Minute: 10 x Walking Lunge; 10 x Push-Up

-Early Finishers: continuous Walking Lunge w/ 5 x Burpee-Broad Jump @ top of ea. minute until all participants complete assignment, or time is called

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REST and RECOVER

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BORCHARD MILE ROW (20 min. time limit):

*1600m Row for time

*@ Top of Every Minute: 10 x Ball Slam

-Early Finishers: continuous Slam Ball Bear Crawl (moving ball side to side as you travel fwd.) w/ 5 x Slurpee (Slam Burpee) @ top of ea. minute until all participants complete assignment, or time is called

This workout was so stinkin' HARD!!!!  I don't think I'll ever do this one again...EVER.  But we survived=)