Thursday 11.10.2016

Strength

Post WOD

1 Mile run

Conditioning

15 min EMOM

Min 1 12/10 Calorie Row
Min 2 10 Box Jump Overs 24/20
Min 3 15 Russian KB Swing 53/35

Beginners’

Strength

15 min to find 10RM Front Squat

Conditioning

12 min EMOM

Min 1 10/7 Calorie Row
Min 2 10 Box Jump Overs
Min 3 15 Russian KB Swing

Finisher
3 x 10 Weighted Glute Bridge