Wednesday, October 4, 2017

Posted by on Oct 3, 2017 in WOD | Comments Off on Wednesday, October 4, 2017

PreWOD 

Run/ Row 800m

Then 21-15-9

  • Goblet Squats
  • Jumping (C2B) Pullups
  • Pushups

Strength – Tempo Bench Press 5x3x1 3sec down, 3 sec up

WOD

21-18-15-12-9-6-3

  • Burpees
  • Kettlebell Swings 55/35
  • 25 Lunge Steps

Each interval ends with 25 Lunges 

Time Cap: 20 min