10.31.16 NO 6:30 OPEN GYM TODAY

halloween4

Warm up

coach picks

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Strength/Skill:

6 Sets

3 squat cleans

1 jerk

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WOD

8 rounds 

20 sec max cal row

10 sec rest

rest 1 min

8 rounds

30 sec max cal row

30 sec rest

 rest 1 min

8 rounds

45 sec max cal row

15 sec rest 

rest 1 min 

8 rounds

60 sec max cal row

60 sec rest

RX PLUS IS THE AIR BIKE

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Cool down: 200 m walk 

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Extra Credit: Front Squats

5-5-5-5