9.27.17


Published September 26, 2017



PreWod

Warm Up:
Row 500m
3 rounds
PVC Good mornings x 10
PVC pass throughs x 10
Round the worlds x 10 (5L/5R)

Strength:
Bent over row 5 x avg reps of wk 2 @ 85%
MB Hamstring Roll Outs 5 x 10
Pull ups (strict) 3 X avg reps of wk 2



MetCons

9.27.17

80 Double Unders
80 Air Squats
800 m run
40 Double Unders
40 Sit ups
400 m Run
20 Double Unders
20 Ring Dips
200 m run

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