7/8/2016 – BK Fit Studios

7/8/2016

CH, EW, WB – CROSS TRAINING

Weightlifting

C4W2: Deadlift (3, 3, 3+ on last set)

3 x 70% TM + 15#
3 x 80% TM + 15#
3 or more x 90% TM + 15#

WOD – METCON (AMRAP)

7:00 AMRAP:

–500m Row buy in —

Then AMRAP of:

14 Overhead Backward Lunges (barbells 45#/35#)
14 Front Squats (45#/35#)
14 Sit-Ups

QOD – What’s your preferred method of transportation in the city?