Friday
 
 
Warm Up

Run or row 250 meters

Then, 3 rounds of:

10 slasher to halo

10 supine ring pull ups

10 abmat sit ups

10 back extensions

10 wall balls

WOD

4 dumbell snatch per side (50/35)

8 back rack lunge steps per side (95/65)

16 GHD sit ups

24 double unders

10-20-30 meter shuttle run (20/14)

AMRAP 30 minutes

AMRAP
Posted on Friday October 20th, 2017
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