150903 Thursday 0900 & 1800 & 1915

A. Warmup
One Minute banded glute activation
3 x 10 Goodmornings with bar
5 Minute AMRAP
5 Pullups
5 Situps
5 Pushups

B. SWOD
Backsquats
5 @ 60%
5 @ 70%
5 @ 80%

C. WOD
Row 1k (1 Laps around the block)
150 Double-unders
Row 1k
100 Double-unders
Row 1k
50 Double-unders

Recommend 1 for 1 DU’s. Put stronger people on rowers.

cf games 2015

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