Saturday 9-9-17

WARM UP
1x 400 m run
Then 3X
10 legswings
10 Ring Rows
10 lunges
10 Hallow Rocks

Three sets
NFT(not for time)
-

3 Rope progression

Rest 45 seconds
-Single-Arm Dumbbell Row x 8 reps each arm 
(pull the dumbbell to your hip, not your chest)

Rest 45 seconds
-

Partnered Leg Tosses x 15-20 reps( no partner ..do supine leg raises and do a negative 5 sec count lowering legs to ground)

Rest 45 seconds

WOD

4 rounds for time of:

400 Meter Run

20 Lunges
15 KBS

 

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