FTC 7 WOW 9 STACEY - (Row 250 + 15,10,5) + Row 250

Complete the following in the fastest time; 250m Row, 15 Barbell Ground to Overhead (BB-GOH) (F 25kg, M 35kg), 15 Bench Hurdles (Minimum height 38cm, Minimum width 30cm), 15 Mountain Climbers EACH SIDE... then... 250m Row, 10 BB-GOH, 10 Hurdles, 10 Climbers... then... 250m Row, 5 BB-GOH, 5 Hurdles, 5 Climbers... then... 250m Row to finish! Exercise rules; • ROWER- choose any resistance you like, each set of 250m must start from zero, you must not exit the rower until 250m is reached. • GOH- Barbell must start dead on the ground and be lifted via any effective technique you like (eg/ clean & press, or snatch etc) to full extension overhead (biceps behind ears). Fast repetitions may be done by 'kissing' the barbell back to the ground... no slamming, no bouncing. • BENCH HURDLES- both feet must leave the ground at the same time and must return to the ground on the other side, also at the same time. It is a jump over and not a step over. You must jump 'square' to the bench and land 'square' facing away from the bench. • MOUNTAIN CLIMBERS- start in a plank (body aligned from ears through shoulders though hips down to ankles). Hand must be directly under you shoulders (no closer! Hands further away than directly under the shoulders is not only more difficult but not safe). The opposite knee MUST 'kiss' the elbow (right knee to left elbow). You must touch knee to elbow on both sides for one rep (ie/ 15 reps each side! 10 reps each side! 5 reps each side!)