April 19th 2016

Tech : Back Squat (15 Mins)

Find your Back Squat 5 Rep Max.


WOD : 

As many reps as possible in 4 mins of:

8 Deadlifts, 60/35kg

6 Bar Facing Burpees

4 Pistols

**Rest 3 mins**

8 Front Squats, 60/35kg

6 Bar Facing Burpees

4 Pistols

2 separate scores


Aerobic : 

Go Every 1 min: Row: 12x 200 m Each for time. Perform at 50% effort / RPE 9

In 3's row 1 min Alternating hitting a smooth 200m each interval

James Davidson

ne37 1pr