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6 December 2016

6
Dec

6 December 2016

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7 December 2016

Warm-up:  500m Row, 15x Burpee, 300m row, 10x Burpee, 100m Row, 5x Burpees. Run Lap Around Building.

Strength: Sumo Deadlift: 5×2 @ 90% (Estimated 15 Minutes)

WOD: 21-18-15-9

  • Overhead Squat (95/65)
  • Burpee over the bar

*250/200m Row after each set.

Cool Down:  15-10-5 AbMat Sit-ups, Hollow Rocks

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