For Quality
3 x 10 Bar Rows
3 x 1 Arm OH Walking Lunge (down & back on mat =1), switch arms at end of mat, use a KB
3 x RDL (5 each leg)
then
30 min Time Cutoff
1 mile Run (*scale run if mile is over 10 min)
50 Pushups
50 Situps
1 mile Run
Thursday September 29, 2016
Sep 28, 2016 | WOD's