08-10-2020

Warm-up
Row 500 M
2x
30 Air Squats
20 Push Ups
10 Burpees

Mobility
PVC

Strength/Skill
Back Squat
5 @ 65%
4 @ 70%
3 @ 75%
2 @ 80%

WOD
For Time:
100 M Run or 200M Row
30 American KB Swings 53/35
20 Burpees
10 Sit ups

200 M Run or 300M Row
20 American KB Swings 53/35
20 Burpees
10 Sit ups

400 M Run or 600M Row
10 American KB Swings 53/35
20 Burpees
10 Sit ups