7/27/15...WOD

Warm up: GW#3 with hip stretching Skill/Strength:

  • Front Squat 6x3 @ 75-80%
  • Super Set with 6 Quality Ring row with 3 Second descending tempo keep Core and midline tight

WOD:

4 Rounds

  • 21 CAL Row
  • 15 Plate Ground to Overhead 45/25
  • 9 Lunges with plate 45/25 (9 each leg---18 Total)

Post Work: Run 800m NOT FOR TIME