Wednesday 30, May 2018

Warm up
4x 200m run
2 rounds of Cindy
*one round Strict

Ready
5x
45 sec Kettlebell double front rack hold AHAP - ELBOWS UP
30 sec rest - NO BELT
then
3x
12 GHD sit ups - full range
1 minute plank

Assessment

Row 500m
3x 500m row - all out
Rest 3 minutes between

Metcon
"Diane"
21-15-9
Deadlift 102.5/70kg
Handstand Pushup