Wednesday 11/16

1) Five 2  minute rounds
300/250m row
with remaining time AMRAP of Jerks (from the floor) start moderate and increase load each round

rest 1 minute

2) Single Leg RDL 5 x 6 each leg
-Between each set 20 GHDSU

3) For Time:
200m Run
20 KBS (70/55)
50 Dubs
400m Run
40 KBS (55/35)
100 Dubs
40 KBS (55/35)
400m run
50 Dubs
20 KBS (70/55)
200m run

-the swings at 70/55 need to be unbroken, if you break on the first set the penalty is 100 dubs instead of 50.  If you break on the last set the penalty is 400m run instead of 200