February 28, 2017

A:Warm Up
00:00-15:00
Row 250m
20 Bird Dogs
20 Dead Bugs
10 Hollow Rocks
10 Superman Rocks
10 Single Leg Toe Touches (Slow)
10 Suitcase Deadlifts each side
Row 250 Hard

With remaining time in 15 minute window, begin warming up deadlift.

B: Deadlift (4x10@50-60%)
Stay between the percentages listed. Every 3 minutes for 12

C: Metcon (Time)

For Time:
42-30-18
Wall Balls @ 30/20
Cals Bike(RX+) or Row
Kettlebell Swings @ 32/24
Above numbers are RX+
RX is 20/14, Row and 24/16