12/21/16 – BK Fit Studios

12/21/16

CH, EW, WB – CROSS TRAINING

WOD

Strength

Deadlift (3×12 @ 60%)

Cossack Squat (3x8e)

>Hold a KB goblet style<

Metcon (AMRAP – Rounds and Reps)

AMRAP 11
300m Row
30 sec Side Plank each side

>Each meter is 1 rep; each 10 sec section of plank is 1 rep<

QOD – What’s the nicest thing a friend has done for you?