Strength:
Deadlift - Work up to a heavy single in 10 reps or less.
Deadlift - Work up to a heavy single in 10 reps or less.
WOD:
Complete 3 rounds for time of:
Row 40 Calories
11 Thrusters (155/105)
9 Muscle-ups or 18 Chin-ups & 18 Dips
Complete 3 rounds for time of:
Row 40 Calories
11 Thrusters (155/105)
9 Muscle-ups or 18 Chin-ups & 18 Dips
19:20. Subbed a 500+ run for rowing due to lack of rowers.
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