11102018

Warm-up:

Weakness Warm-up

With a partner – Accumulate 200 Calories on Ski/Row/Bike

Strength:

Strict Press 6 x 3 @ 77.5% – 82.5% of 1 RM

Met-Con:

For Time:

50 WB’s (20/14)

40 KBS (53/35)

30 HSPU

20 Snatch (115/95)

Endurance Class @ 10am:

For Time:

1000m Row

then

5x

15 Sit-ups

20 Push-ups

25 Air Squats

then

30 Burpees

1000m Row