Strength & Conditioning: 29 October 2015

Strength:

A: Bentover BB Row 3x6-8
Shins vertical, back straight, bar to belly button with pause at the top

B: 1 min of work, 20 seconds to rotate. i: BB Scap Only Row ii: Ring Y-raises. iii: Weighted Ironmans

WOD:

21 Pull ups, 21 KB Swings @ 24/16
800 meter Run (4 laps or 600 m row.)
15 Pull ups, 15 KB Swings @ 24/16
600 meter Run (3 laps or 450 m row.)
9 Pull Ups, 9 KB Swings @ 24/16
400 meter run. (2 laps or 300 m row.)
3 Pull Ups. 3 KB Swings @ 24/16
200 meter run. (1 lap or 150 m row.)