Nice

Posted: 11/08/2016 in Uncategorized
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Warm-up

Row 500m

Run 400m

2 rounds

10 hanging knee raises

10 jumping squats

Strength

Build up to a heavy 3 back squats in 5 sets

(every 2 minutes)

WOD

AMRAP in 12 minutes

row 250m

20 wall balls

run 200m

20 toes to bar

Accessory

2 rounds

:30 side plank reach under each side

rest :30 between arms

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