Thursday WOD – 5/10/2017

STRENGTH – PART A
1km ROW for time (100% effort)

STRENGTH – PART B
5 x 6 = Back Rack Lunges

METCON – For time:
400m run
42 x PVC Sit ups
21 x F/R Lunges (40/30kg)
10 x OTB Burpees
400m run
30 x PVC Sit ups
15 x F/R Lunges (40/30kg)
7 x OTB Burpees
400m run