Friday - 21JAN2011

Rx
Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50/35 pounds each

scaling options
AVANCED
Five rounds for time of:
Run 400 meters
20 Burpees
10 Two-hand dumbbell Bent over row, 50/35 pounds each

INTERMEDIATE
Five rounds for time of:
Run 400 meters
15 Burpees
10 Two-hand dumbbell Bent over row, 35/25 pounds each

BEGINNER
Five rounds for time of:
Run 200 meters
10 Burpees
10 Two-hand dumbbell Bent over row, 5-15 pounds each