8 Intervals of:
Row 20 seconds
Rest 10 seconds
BUT you are only allowed 4 pulls per 20 second work period. Score is total distance.
Workout of the Day
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225/153 pound Power clean, 1 rep
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
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