WEDNESDAY 11/1/17

WARM UP
3 X 10
10 Cal Row
Bandedgoodmornings
Russian twist
Bridge hip raise
Scorpion

 

Strength
Deadlifts
(RE-set at the bottom of each rep)
-Work up to a heavy 3 x 3 reps (Try to get to 85% +)
-Drop down to 80% of your weight you did 3’s at and hit a set of 5+ (But no more than 10 reps)

 

WOD total of 16 Min
4 ROUNDS
1 Min Row
1 Min box Jumps 20/24
1 Min Sit ups
1 Min KBS 70/53 ..53/44
**MOVE QUICK INTO TRANSITION (NO REST) Move from station to station
Score Total

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