11/29/16 – BK Fit Studios

11/29/16

CH, EW, WB – CROSS TRAINING

Strength

Front Squat (5×1 w/ a 3 sec pause, climbing)

Single Arm KB Bent Over Row (5×5 each arm)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10
10 Alternating Front Rack Lunges 95/65#
10 Box Jump Overs 24/20″

QOD – If you had one free hour each day, how would you use it?