March 14, 2017 

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)