17 Oct 2014

Warm up:
Dynamics, include one t & b of forward/backward walking lunge
10 reps each:
Goblet Squat
Single leg Romanian deadlift with KB counterweight
Hip opener
Pigeon
Couch

Back Squat:
2 x 8 @ 65%/70%
2 x 6 @ 80%/85%

Front Squat:
4 x 5 @ 70/75/80/85%

WOD:  12 MIN AMRAP, "Death By"Style

Each round you will increase your run and row by 100m and your double unders by 10.  Rx2 is attempts

100 m Run
10 DU
100 m Row

so round 2 will be 200 m run/20 DU/200 m row and so on