14 October 2016

 

STRENGTH:

Deadlift:  3 x 6 (Based of last weeks 8 RM)

4th Set:  AMRAP

 

WOD:

5 Rounds

2:00 work/2:00 rest

Row 20 Calories with remaining time max effort burpees

** Rest 2 Minutes

Score is total # of Burpees

 

CORE:  

2 Rounds

45 Seconds Crab Toe Touches; Rest 15 Seconds

45 Seconds Boat Pose Hold; Rest 15 Seconds