WOD – 20181103
Nov
03
SAMSTAG
20181103
Emanuel
Warm-Up
5 Rounds
– 400m run – every 2-3 min (athlete depending)
Skill / Strength
3 & 1 rep ranges
– Bench Press heavy
– Bent over barbell row
– 8-12 reps HEAVY. GOAL = 1.5-2x amount of reps here than 1
WOD
1 Round AFAP
– 500 M Row
– 50 DU / 140 SU
– 50 Air Squats
– 500 M Row
