Wednesday.August 30.2017

WARMUP:
2 minutes on the rower
20m High Knees
20m Butt Kicks
20m Side Shuffle each way
20m Alt Straight Leg Swings
20 Groiners
10 Pause Air Squats

Back Squats - Week 10
60%x5
70%x3
80%x3
90%x1
1RM attempt

WOD (C)
50 Calorie Row Sprint
(Can you beat your last time?)

- rest 5 minutes -

Not For Time
30 Sit-Ups or GHDSU
30 C2B Pull-Ups
30 Hollow Rocks
30 V-Ups or Lemon Squeezes
30 Unbroken Wall Balls