Wednesday, 31 May 17

Warmup:
Row 500 meters. Then complete 2 Rounds of:
10 yards Spiderman lunge
11 Sit-up
30 seconds Plank
11 Mountain climbers (each leg)

Strength:
Front Squat 1x3 at 70% 1RM Front Squat 1x3 at 80% 1RM Front Squat 1x3+ at 90% 1RM

WOD:
3 rounds for time of: 20 Pistol (Weighted)s, 45/30 lbs 30 GHD Sit-ups