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TGIF

15
Nov

TGIF

Workout of the Day
5 min warm up with bar
1 min RDL
1 min OHP
1 min Back squat
1 min singles or DU
1 min hollow rocks
then
Squat 4 x 10
then
Muscle ups/strict pull ups/ring rows 4 x ME
then
WOD
3 Rounds, 20 Minute Time Cap
Run 800 meters
30 Lunges
20 V-ups
10 KB Swings
Rx #70/53

Post your scores to the Whiteboard.

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