WOD: Wednesday 10/7/15

October 7, 2015

Warm-up: 15m cap

  - Row 250m

  Then, 2x

  - 8 x Good mornings

  - 10 x sit-ups

  - 12 x Reverse hypers

 

Strength/Skill:

  - Set up a bar and get some deadlift warm-up reps in (3x 50%/60%/65%/70%/75%/80%)

  Then, 3 Rounds (NOT FOR TIME! Take long breaks between rounds!)

  - 10 x Deadlift (@65%)

  - 20 x Toes-to-Bar

 

Metcon:

  - Row 4x500m (MANDATORY 45s rest between intervals!! Burpee penalty if you start early!)

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