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Thursday 09.15.2016

POSTED ON September 19, 2016

Thursday | 09.15.2016

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Performance

Strength
Back squat

Build to 85-90% 1 RM

Then

3 sets
Back squat X 3
KB bent over row X 10 each arm

WOD
1000m row
Then
3 rds
30 dubs
20 KB swings
10 STRICT HSPU

Fitness
4 sets
Back squat  X 10
Ring row X 10
Dubs X :60

WOD
1000 m row
Then
3 rds
20 KB swing
15 hanging knee raises
10 KB press 5 each arm

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