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19 March 2018

19
Mar

19 March 2018

19 March 2018

Warm-up:  West Alabama Run, then two rounds:  Lunge across gym, 20x Goblet Squats

Strength:  Front Squat -5-3-3-3-1 (build each set up to a one rep heavy load)

WOD:  6 Rounds:

500/400 meter row

12 Burpees over the Rower. Please use caution when doing this.

Cool Down:  3 rounds:  10 GHD Sit-ups / 10 Hollow Rocks

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