November 10, 2017

Warm up:
400m
10 Hollow Rocks
10 Hip Ext
10 Dips
x2

Strength:
3 Bench Press @30X1
Rest 75sec
2-3 Bar MU (scale: 9 Ring rows @20X0)
Rest 75sec
X5

WOD:
Row 1000m
100m Farmers carry 53/35
10 Box Jumps 24/20
Row 500m
100m Farmers Carry
10 Box Jumps
Row 250m
100m Farmers Caryy
10 Box Jumps

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