Wednesday 7th Nov. 2018

 

Strength: Split Squats (static lunge)

Split Squat (static lunge) for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
**3 reps per leg — ascend in weight by feel each round (front Rack position)

 

MetCon: TEAM WORK OUT

Teams of 2
5 Rounds (20 Minute Cap):
100 Meter Sand Bag Run 60/30
200 Meter Run
40/30 Calorie Row

Partner 1 runs 100 meters with Wreck Bag, then Partner 2. Partner 1 runs 200 meters, then Partner 2. Sharing one rower, split calories as desired.

 

ENDURANCE WOD

5 Rounds for Time

100 m Sand Bag Run

20 Slam ball 20/15

15/25 Calories on Rower