March 14, 2017
Warm Up-
500 Meter Row (easy pace):
5-4-3-2-1 Reps:
Walk Outs
Spiderman and Reach, each leg
*20 second plank (elbows) after each round
Then:
250 Meter Row (medium/fast)
Strength-
In 10 Minutes:
Build to a Heavy Dead Lift Single
*Goal should not be to PR, but to pull a heavy 1 Rep for the day with sound form!
WOD-
5 Rounds:
21/15 Calorie Row, ADV= Bike
15 Wallballs (20/14)
9 Deadlifts (225/155)
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