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12/05/2014

12/05/2014

Mobility
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WU:
500 Mts Row
DU's Prac
25 Mts Duck Walk

A: Work to a 3 Rep Max Back Squat (Around 93% 1RM)
If you dont have 1RM Back Squat Find.

B: Complete 3 Rds Not For Time:
10 Good Mornings (Feet Wide, Straight Back, Looking Up) 20/7kg
10 Weighted Box Step Ups 20/10kg
10 OHS 70-75% 1RM

C: Metcon
7 Minutes AMRAP
40 DU's
200Mts Run
30 KB Swings American 16/12/8kg

 
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