11.8.16

image

 

Warm up

400m run

2 rds

  • 25 jumping jacks
  • 15 air squats
  • 10 rdl 45/35
  • 5 inch worms

WOD

Deadlift

5-5-5  @75-80-85%

Then

Metcon

  • 600m run
  • 60 ft single arm kb oh lunge (30ft r. arm and 30 left arm)
  • 400m run
  • 40 thrusters 45/35
  • 200m run
  • 20 calories airdyne

 

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