14092015 WOD

Warm-Up

Concept2 Row for 10 minutes – Stroke Rate 18 to 22

Two rounds of…

5 x Wall Squat

10 x Air Squat

5 x Goblet Squat 12/9

Strength…

Establish a 9RM Deadlift

Establish a 6RM Deadlift

Establish a 3RM Deadlift

Conditioning

Tabata 20/10 x 8 Air Squats

Tabata 20/10 x 8 DB Push Press 10/7.5/5

Core…

FLR 300 seconds