Friday, 5 July 2019 0800 WOD

Warm-up

3 Rounds

30 Second Plank Hold

15 Good Mornings

10 Deadlifts w/empty Bar

5 GHD’s

Strength:

Deadlift EMOM 10

5 @ 1.5 Body Weight

Metcon:

500m Row

100 Double Unders

400m Row

80 Air Squats

300m Row

60 kbs 53/35

200m Row

40 Burpees over the Rower

100m Row

20 Muscle Ups

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