Friday 081216

In suggested order:
Warm Up
5 minute light weight sled pull. Attach straps to belt around waist. Goal is to walk for 5 minutes straight.

Back Squat
3×3 @85%

Work
10 Rounds
Row 250 M
Rest 1 minute

Then, depending on your weaknesses, choose ONE of the following:

Metcon
Running "Christine"
3 Rounds for TIme
400 M Run
12 Deadlifts (225/155)
21 Box Jumps (24"/20")

Skills
2 Rounds
20 Assault Bike calories
20 Alternating pistols