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Thursday, February 2, 2017

1
Feb

Thursday, February 2, 2017

Pre WOD:
“Tabata” – Hollow Rocks and Superman Rocks : 8 x 20 secs / 10 secs
Tabata Hollow Rock
Tabata Superman Rock

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals

WOD:
Lurong Challenge WOD #3
AMRAP 7 mins: Front Squats and Burpee (Bar Facing)s
Complete as many rounds as possible in 7 mins of:
5 Front Squats, 155/115 lbs
7 Burpee (Bar Facing)s

Post WOD:
Row : 3x 500 m
Each for time:
Row: 3x 500 m

Rest as needed between efforts.
(Retest Benchmark from January 2, 2017)

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