1.10.18


Published January 9, 2018



PreWod

Warm Up
Row x 750
KB Deadlift x 15
Goblet Squat x 15
Ring Row x 15

Strength
a) Front Squat 5 x 3 @ 75%
Clean Pull 5 x 3 @ 85%

b) Clean 5 x 3 @ 70%
Side plank hold 3 x :30/side



MetCons

1.10.18

600 Meter Run
40 Box Jumps (24″/20″)
40 Sit Ups
40 KBS (55/35)
600 Meter Run

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