Tuesday, 1/5/2016

Warm up:  Row: 500m-400m-300m-200m-100m
                            Rest 60seconds between each

Strength:  Back Squat 5-4-3-2-1 work up to around 90% of max.

WOD:  Part 1:
             For time:  12-9-6-3
                              -Wall Balls 20# / 14#
                              -Toes to Bar
                              -GHD Sit ups

             Part 2:  3 Rounds EACH for time
                          -300m Row
                           Rest 60 seconds between each.

Post Squat Weight and times for Part 1 and 2.