 Endurance WOD:
Row Intervals - 3 Rounds: 7 - 200 m on, :20 rest between intervals 1:00 rest between rounds EMOM: 6 mins 10 HSPU
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 Preparing for The Open in 2 weeks!
WOD: Open 15.1 9 min AMRAP: 15 Toe To Bar (Knee to Elbow) 10 Deadlifts (115/75) 5 Snatches (115/75) Then.... 1 mile RUN (for Time)  WOD:
Run Intervals 3 Rounds: 6 x 200 m Run Rest :20 b/w intervals Rest 1:00 b/w rounds Conditioning: Jackie - 1000 m Row 50 Thrusters (45/35) 30 Pull Ups WOD:
3 RFT: 5 x Run or Row 200m Rest :20 b/w intervals Rest 1:00 b/w rounds 21-15-9 Squat Snatch (95/65) Push ups |
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November 2017
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