Friday 18, August 2017

Warm up
800m run
3x
10 OHS 20kg bar
10 Front squats
10 Thrusters

Ready
Bottom to Bottom Tabata

Strength
Back Squat
5-3-1+
70/80/90% of your 90%
Log your reps + weight used

Metcon
3x
100 double unders
25 KB swings 32/24kg
20/15 calorie on the rower -1 minute to do
12 min time cap