Friday
 
 
Warm Up

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 abmat sit ups

10 back extensions

10 squats

WOD

Run 1 mile AFAHP then AMRAP of:

15 double reverse grip deadlifts (135/95)

12 plyo push ups

9 pull ups - BK

20 minute cap.

AMRAP
Posted on Friday October 6th, 2017
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