10.11.17


Published October 10, 2017



PreWod

Warm Up
Run 400 m
KB Swing x 20
KB DL x 10
TGU x 8 (4L/4R)

Strength
Bent over Row 3 x (6-12 reps) @ 78%
Pull Ups (strict) 3 x ME
Partner banded leg curls 3 x 10



MetCons

10.11.17

15 Min
800m run
Then
AMRAP
T2B x 10
Box Jump x 10
TGU x 10 (55/35) 5L/5R
*Score total rounds completed after run

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