General Fitness Friday 9-24-15

Prep Work
3 Min row run or bike
50′ Walking kick to toe touch
2X10 Lateral Lunges
2X10 Stiff legged KB DL

WOD
A.
3 rds
30 Unbroken American Swings 70/53
2Min Max distance row
Rest 2 min
****Goal is to beat last weeks row by 10M total

B.
For time
21-15-9
Dead Lift 225/155
Box jump 24/20

C.
3 Rds not for time
:30 Superman hold
1min Plank hold
:30 Hollow hold
1min Standing toe touch stretch

Cool Down
Mobility
Post results

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