WOD 12/18/13

WOD 12/18/13


*Please "Check In" when you get to class. Thank you!

Strength

8 x 3

Back Squats 

*Add 5lbs to last Wednesday's weight if able


WOD

4 Rounds for Reps of:

5 Mins to complete 500m Row or 400m Run

then AMRAP of 

20 KB Swings (55/35)

20 Sit Ups

*3 minute rest between rounds

*Goal is to get as many reps as possible with remainder of the 5 minutes

*YOU WILL BE RUNNING OUTSIDE SO BRING APPROPRIATE GEAR