10/27/14 Monday

Performance

A1. Walking DB Lunges; 6-8/leg x 4 sets; rest 20sec

A2. Banded Good mornings @ 30×1; 8-10 x 4 sets, rest 2min

 

B. In Teams of 2 complete 3 rounds total of:

3,000m Row 
or 4miles on AirDyne

30 Burpee Pull ups

*You may partition reps as you see fit but only 1 partner may work at a time.

 

Competition

Wod will be posted at gym