Thursday March 20, 2014

*Warm Up-

3min row (strapless) warmer
3×10 sec up/down PVC Back Squat
3x ” ” behind the neck press
3x ” ” PVC Front Squat

Foot/Agility Ladder (5-10″)

*Strength/Skill-

2×200 (run)
Rest 1:1
2×400
Rest 1:1
2×200
Rest 1:1

*Record Slowest Time of each set

WOD-

[15min time cap]:
5 Cal Row
1 Bear complex (135/95)
5 Cal row
2 Bear complex
*continue pattern of adding 1 bear complex until time cap *score is number of bear complexes



Shoutout to Aaron & Ryan