20151029

Warm Up
200m arm and body rowing
30 unbroken DU's
50 side to side wing
2 legless rope climbs
squat routine

Turkish Get Up 4-4-4

Use the heaviest weight you can for each set.

Rest as needed between sets.

Strength

Back Squat 10-8-6-4-2

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD

3 x 3 mins

10 Shoulder-to-Overheads, 50/25 kg

10 Lateral Burpee (Over Barbell)

max rep Row (calories)

Rest 3 mins