Wednesday 28 November

Warm Up:
Run 1mile

Strength:
Front Squat
3 x 1 @ 75/85/95% 1rm

Wod:
Row 1 km
7 Rack Thrusters (70/50) (Bar on Back)
5 Handstand Push Ups
6 Rack Thrusters(70/50)
10 Handstand Push Ups
5 Rack Thrusters
15 Handstand Push Ups(70/50)
Row 1km