10.11.2017

SWOD
1-Rep Max Deadlift

WOD
6 minute AMRAP
10/7 Assault Bike
10 HSPU

Rest 2 Minutes

6 Minute AMRAP
10 Cal Row
10′ Front Rack Dumbbell lunge out and back 50/35

METCON
Skierg intervals
20 minutes
10 rounds of 1 minutes intense,
1 minute relaxed
Followed by
10 minute EMOM of
10 air squats,
5 push-ups,
10 sit-ups

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