2014-04-23 Running Rain or Shine

 Wednesday, April 23, 2014

Move the rowers upstairs and warm up with a 500 meter row

Strength:

Back Squat with 60-70 percent of your one rep max 5-5-5

WOD (Downstairs-take your kettle bell)

3 Rounds of the following (53/35)

Run 200
20 pull ups
Run 200
20 SDHP 
Run 200
20 Goblet squats

The 200 meter run will be from the covered area pull up bars, east to the retaining wall and back.