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WOD, 23 Oct

WARM-UP
400 meter Run, Dynamic Stretches & PVC Work

STRENGTH WORK
Back Squat
1set x 10rep 55%
1set x 10rep 65%
3set x 5rep 70%

WOD
20141023
Team WOD
12 Min AMRAP of:
P1: 3 Rope Climb
P2: 200 meter Farmer Carry, #53/35
P3: Row for Calories
Then:
P3: 3 Rope Climb
P1: 200 meter Farmer Carry, #53/35
P2: Row for Calories
Then:
P2: 3 Rope Climb
P3: 200 meter Farmer Carry, #53/35
P1: Row for Calories
*Every 3 Rope Climbs & Completed Farmer Carry = 1 Rnd
**Score = Rnds + Calories Rowed

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