9 September 2016 9 September 2016
Friday 9 September 2016 '9 September 2016'

11217514_10208018347675567_7998965210323549840_n1. Warm-up
Frog Pose 3:00
Then
3 Steady Rounds:
Row 500m
15 Push Ups

2. Strength
Back Squat – 3×3 @75%
Be explosive!

3. WOD
run 30 minutes for distance. same as weve been doing. spike the heart rate for 5 minutes. Rest. Then keep the heart rate below 180 minus your age.

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