Monday 111317


Published November 13, 2017


PreWod

2:00 of Row or bike or jump rope or 400 m run
3 rounds:
10x Air Squat
20x Walking lunge
10x Cossacks Squat.


Strength: Back Squat
4 sets of 5 @ 75% 1RM

Metcon for time
4 Rounds
20x Sandbag Step up (24”/20”) (Green bag/Black bag)
7x Burpee Broad Jump, (6 ft length of mat)
200m Farmer Carry (50/35 KB or DB) or with 25/10 plates or Stone carry (75/55)



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