WOD

October 7, 2018

Warmup
500m Row
Pushup Complex
Good Mornings
Skin the Cat 
Foam Roll 

Skill

1 Mile Run! - not a time trial, more for fitness

 

WOD

Every 3 Minutes for 21minutes starting at 0 perform:

10 Front Squats 95/65

10 Deadlifts 
10 S20
5 Bar facing Burpees

with remaing time max cals on rower

*if more people than rowers start at the 2 minute point or use ab

 

 

 

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