WOD

WOD Friday 11/3/17

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WOD Friday 11/3/17 3 Cycles of: AMRAP in 5 mins of: 30/18 Assault Bike Calories 10 Overhead Squats, 75/55 lbs Kettlebell Swing, 70/53 lbs Rest 2 mins between each cycle. For each cycle restart the AMRAP. Each amrap ends with max KBS in remaining time

WOD

Power Hour 11/3/17

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Deadlift 1×3 at 70% ¬†Deadlift 1×3 at 80% Deadlift 1×3 at 90% Deadlift 3×8 @ 70% 3×8 Goodmornings 3×8 BB Row 3×8 Weighted GHD sit up + 10 second hollow hold