10/28/15 Wednesday

Performance

A1. Back Squat @ 30X1; 8-10 reps x 4 sets, rest 30sec

A2. Side Lying Powell Raise @ 4010; 8-10/side x 4 sets, rest 2min

B. Three sets, each for times, of:

40 Calorie AirDyne or 500m Row

20 DB Walking Lunge steps (50/35)

10 Burpee Box Jump Overs (24″/20″)

20 Kettlebell Swings (70/53)

Rest 4 minutes

*Goal is to find highest pace and load that you can continually move through while maintaining consistent times all three sets.

Competition

Wod will be posted at gym