3 rounds for time:

800 m row
20 stab DB chest fly 15/20 ea.
20 DB bent row 15/20 ea.
800 m run
20 BB biceps curls 45/65
20 DB skull crushers 15/20 ea.

Post time to comments.

Daily Extras - 

"1/2 Hells Bells"

For time:

100 KB swings 25/35
interrupt KB swings every minute, on the minute to complete 8 burpees.  

-Starting with "go," then every minute after that you must complete burpees.  
-Continue completing burpees on the minute and performing kettlebell swings until you have accumulated 100 KB swings.   

Workout Notes: 

  • The DB bent rows are strict
  • Don't divide this workout in to 2 parts. Just do it in rounds as written.
  • Biceps curls are strict. If the weight is too light, or too easy make adjustments. Make sure you note the adjustments to comments.
  • If you are looking for a little more out of those skull crushers, do them on a stability ball. Keep those hips high please.

Danielle got hers!