Monday 13th Nov. 2017

 

Warm – Up:  250 m run

6 walk the floors

8 spiderman lunges

10 baby makers

10 kipping swings

 

Strength:  Back Squat – Day 5

6 x 6 @ 70%

 

Conditioning: 3 RFT

21 Slam balls . 30/20

15 Pull-ups

9 Push press . 115/75

 

ENDURANCE WOD

2 RFT

20 Wallball

200 m run

18 Wallball

200 m run

16 Wallball

200 m run

14 Wallball

200 m run