May 27, 2013
The Why’s of the Fight Against Blood Cancer; Devon Dow and her Fundraiser Against Leukemia & Lymphoma
May 29, 2013
Wednesday 5/29/13

4 Rounds of
5 Pause Squats
5 Pause Push-Ups (pause at the bottom)
10 Superman
5 Alt-T’s/side (no push-up)
5 Pause Jump Squats (pause in mid-air)*
10 Hip to Wall

5 Rounds, each for time, of
300 M Row
10 Box Jumps
20 KB Swings
30 Double Unders
– Rest the remaining time (each new round starts every 6 minutes)



  1. Steph says:

    Yep, definitely got all of the bad stuff I ate over the weekend (and possibly yesterday) out of my system. Thanks for another sweat fest!

    Going to the box jumps right after rowing was tough, but 10 of them was manageable. On rounds 3 and 4 I slowed the row down a little so I could go right into the box jumps without resting too much. The swings got heavy fast, had to break them up after 2 rounds. Thank god for DUs!

  2. Dave Eckmann says:

    Wasn’t too good at watching my time, but I believe the first round was somewhere around 3:10 and the last was right around 4 minutes. Swings at 24 kg.

    Major drop off came in the box jumps and transition over to KB swings even when I slowed on the rowing a bit.