WOD 10/10/2018

0. Warmup max 15 min

A. Strength (20min)

4 rounds of:

8 strict *deficit HSPU
8 barbell rows (work from ground, with a proper deadlift starting position)
20 meter one sided farmer carry (go heavy)

B. Conditioning (9 min)

3 rounds for reps
min 1: max reps box jump overs 24/20
min 2: max reps pull ups
min 3: rest

C. Testing
Row 500 meter (allout and note times)

rest for 4 min

Echo Bike (90sec allout and note calories)


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