Fri. Dec 16, 2016

DE Lower

SWOD - Strength WOD

Every minute for 20 minutes, alternating minutes:
3 Speed Squats @60%
1 Deadlift vs. Band @70%

Metcon

400m Sprint Run
250m Sprint Row
Rest 3 minutes
200m Sprint Run
250m Sprint Row
Rest 2 minute
100m Sprint Run
250m Sprint Row
Rest 1minute
40yd Sprint Run
100m Sprint Row