WOD – 7-22-16

6pm class is cancelled Friday night. Sorry for the inconvenience.

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WARM-UP
500m row x 3 – rest 2:30 – sustainable efforts

STRENGTH
3 sets
A1. SA KB front squat x 5-7 / side @ 22×1
A2. walking lunges x 16 steps
A3. :30 star side plank

WOD
4 Sets
Row 300/250m
6 BJSD (30/24)
3 Burpee MU
run 200m

rest 2 minutes: Goal: HIGH POWER OUT PUT same time / round