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11/10/2017

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CrossFit WOD:
3 sets:
DBL DB Front Rack Walking Lunge Steps x 20 (10/leg) rest 1:30 (50/35)
+
3 rounds:
300m Run or 450m Row
20 OH Plate Lunges (10/leg) 45/25
12 Toes to Bar

Burn WOD:
A. 1 mile TT Assault Bike
B. 3 sets:
DBL DB Front Rack Walking Lunge Steps x 20 (10/leg)
+
3 rounds:
300m Run
20 OH Plate Lunges (10/leg) 45/25
15 Strict Hanging Knee Raise (with weight bt ankle)