October 18, 2016 

October 18, 2016

Warm Up-

3 Minute Row

2 RNFT:

10 Stiff Leg DLs

10 Bent over Rows

10 Push Ups

10 Dead Bugs

Strength-

Dead Lift: 5 x 3

*Build Across Sets (starting weight 60-65%)

WOD-

400m Run

50 KB Swings 53/35

50 Sit Ups

100 Double Unders

30 KB Swings

30 Sit Ups

60 DUs

10 KB Swings

10 Sit Ups

20 DUs

400m Run

For Time!