"Competitors"
a) Rest Day
"Crossfit"
a) 30 Mins Gymnastics Skills
b) WOD
50 40 30 20 10 x Calorie Row
25 20 15 10 5 x Calorie Ski Erg
"Condition X"
a) In Pairs
10 x Prowler Sprints (each, there and back)
b) 4 Rounds
18 x Pull Ups
400m Run
Rich still going strong!