WOD Class Friday 1/17/14

How to do DB external rotation movement.


Strength/Skill
Four sets of:
Front Squat x 5 reps @ 21X1
Rest 90 seconds
DB External Rotation x 10-12 reps each arm @ 2020

Rest 90 seconds


WOD
For time:
Row 1000 Meters
Overhead Walking Lunge x 20 steps (45/25 lbs)
Burpees x 30 reps
Overhead Walking Lunge x 20 steps (45/25 lbs)
Run 800 Meters