Thursday, January 8, 2015

Strength:
Dead Lift
4-4-3-3-2-2

Notes: First 4 rep should be heavy

WOD:
10 Minute Running Clock
0:00-2:00: Pull-ups
2:00-4:00: Push-ups
4:00-6:00: Air Squats
6:00-8:00: KB Swings (24/16)
8:00-10:00: Row for Calories

Notes: This WOD is designed for you to go hard for 10 minutes. Take total number or reps, plus calories, for total score