THURSDAY 01/10/19

WARM UP

Trainer’s Choice

FIRST…

Skill

A) Barbell Back Squat x 3 x 5 Sets

+

B1) Barbell Front Rack Step-Up x 6 (Each)

B2) GHD Sit-Up x 5 + :10 Seconds Supine Hold

B3) S/A Banded Row (Pause 2 Seconds @ End Range) x 6 (Each)

x5

WOD

250 Meter Row (3-5 Seconds Faster Than 500 Meter Pace)

Rest 1 Minute

x6