12.2.16

Warm-Up: 
DeFranco's Agile 8 and Simple 6

THEN
3x: 
20 KB Swing
20 Air Squat
10 Pushups
___________

For Time: 
20-15-10
Back Squat at about 50% of Monday's Weight
Bench at about 50% of Monday's Weight
Row at about 50% of Monday's Weight

For those of you with only one bar, a crowded globogym or just otherwise unable to arrange doing squat/bench/row in a circuit.  Do each of the following as individual "races" and add the time.

  1. 50 Back Squat at about 50% of Monday's weight, for time
  2. 50 Bench at about 50% of Mondays weight, for time.
  3. 50 row at about 50% of Monday's weight, for time.  
  4. AT POOL: 
    1000m Freestyle with Fins
Posted on November 26, 2016 .