SWOD Friday 05.10.2019

STRENGTH

A. Every 3 minutes x 3 sets
Box Squat
*Sets 1-3 x 10 reps @ 55% of 1RM Back Squat

B. For time:
21.15.9
Thrusters (95/65)
Bar Facing Burpees
TTB
*Perform a 400m run after every round.

C. 4 sets of:
Banded Good Mornings x 25 reps
Rest 30 seconds
Dbl-KB Overhead Walk x 50m
Rest 30 seconds
Sandbag Hold x 60 seconds
Rest 90 seconds