WOD – 7-18-16

IMG_8127

WARM-UP
250m row x 3 after each set =
10 air squats
8 SA db row
max effort ring support hold

STRENGTH
Back Squat – Build to a challenging set of 5 @ 30×1 in 12 mins
then 3×5@90% of Max – every 2:30

WOD
400M run
then w running clock
9-15-21
burpees over bar
front squats (95/65)
then 200m run