October 23, 2018

Warm up:
400m run
8/8 Powell raise
SA OH carry down switch back
12 walking reverse lunge
X2

Strength:
8 Seated Barbell Press @2011
Rest 1min
100’ Single arm farmers carry switch arms 100’
Rest 1min
X4

WOD:
1min Assault bike
3 Ring MUs (9 pull ups, 9 dips)
1 min Row For Cals
Rest 2min
X4
Score is Cals per round

Speak Your Mind

*