Thursday 7/9/2015

Warm Up
Coach’s Choice

Skill
Farmer’s Carry

WOD
A1.) Back Squat
3@60%, 3@70%, 3+@80%
Rest 90 seconds
A2.) 3×10 Pendlay Rows (same weight or heavier then last time)
Rest 90 seconds

B.) “Heavy Helen, the farmer’s daughter”
3 RFT of:
400m Farmers Carry (53/35)
21 KB Swings (70/53)
12 Pull-ups

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Travel WOD
Run a 5K
Every :90 complete 10 burpees and 10 squats