Thursday 6.16.16 WOD

WOD NOTES

Dynamic Effort Lower

Strength

Front Rack Lunge (22-16-10-6-2 Unbroken @ 50% front squat (L+R=2))
**Coach led reps

WOD

“Heather”
3 Rounds For Time:
550 meter Row
12 Deadlifts (225/155 lbs)
21 Ring Dips

$ Out

4min Tabata
PVC Paddling with feet anchored