WOD Type: Strength & MetCon
WOD PARTICULARS:
Warmup consisted of a 100m Row for 10 minutes on level 10…
Strength: Squats
– Warmup 10 @ 135#
– 1 x 3 @ 165#
– 1 x 3 @ 190#
– 1 x 3 @ 215#
Assistance Work:
– Step Ups – 5 x 10@ 50# Dumbbells
– Good Mornings – 5 x 10 @ 90#
MetCon: 3 Rounds of
– 500 Meter Row (Level 10)
– 10 Kettlebell Swings @ 50#
– 10 Burpees
Time: 13:24