5.1.2017


SWOD
Back Squat
3@70%
3@80%
3+@90%

WOD
25-20-15-10-5
Bar hopping Burpees
5-10-15-20-25
Shoulder to Overhead 95/65
*200 Meter run after each round. i.e. 25 Burpees, 5 Shoulder to overhead, 200 meter run…*

METCON
4 rounds
track calories or reps
1 minute row
1 minute burpees
1 minute box jumps
1 minute rest
Follow workout with
10 min EMOM
Odd: Planks
Even: Russian twists

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