Wednesday
 
 
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

11 deadlifts (225/135)

15 kettle bell swings (53/35)

Run 200 meters

AMRAP 17 minutes

Must accumulate 50 calories on the bike sometime during the WOD>

 

AMRAP
Posted on Wednesday October 11th, 2017
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