Wed 7-11-18

General Warm Up 3
500m Row
3 rounds of:
10 Kip Swings
banded side shuffle D&B
10 slow squats with 3 sec pause
10 push ups with downward dog finish
Metcon
CHIPPER!!

800m Run
100 Double Unders
75 AbMat Sit-ups
50 Deadlifts (135/95)
25 Box Jumps (30/24)
50 Deadlifts (135/95)
75 AbMat Sit-ups
100 Double Unders
800m Run

Scaled – 400m Run, singles, 24/20, 75/55
Int – 95/65
Rx – as written
RX+ – 185/135