Wednesday 08.05.15

Warm-up: 3 sets

1 minute row

10m inch worms

10m duck walks

Strength:

Deadlift:

5 x 4 @ 65%

Strict Press:

5 x 4 @ 65%

Wall Static Sit Squat:

3 x 1 minute

Single Arm kb/db row:

3 x 10 each arm

Metcon: 5 rounds for time

10 kb snatch (53/35)

10 back & forth broad jumps (across 4' section)

10 kb thrusters (53/35)

200m run

Post: 5 minute row cool down

50 hollow rocks

100 ab mat sit-ups