FRIDAY NOV. 13, 2015

STRENGTH

4-30 SEC HOLLOW BODY HOLDS

4- 4 - 30 SEC SUPERMAN HOLD

 

CONDITIONING WOD

FOR TIME

1000 METER ROW

THEN

 3 ROUNDS

7 HSPU RX=FLOOR A=2" I=4"

12 DEAD LIFT RX=185/125 A=165/115 I=145/105

THEN

50 DOUBLE UNDERS RX/A/I=DOUBLE UNDERS

*DEAD LIFT 45-50% OF 1RM