1/2/18

Strength: Work up to heavy seated rows. Increase weight each set. 5 setsx12 reps – Complete Bicep curls in between each set. 

WOD: 2 Rounds for time 

  1. 400M Run 
  1. 20 KBS – 15 Pull Ups 
  1. 200M Run 
  1. 20 KBS – 15 Pull Ups 
  1. 100M Run  
  1. 20 KBS – 15 Pull Ups 

Finisher: 21s