9.29.16

Don't forget about RomWod on Saturday mornings @ 10am!  

WOD

Strength

Pendlay Rows 4x15

Metcon

50 Sit-up buy-in

Then

4 RFT

400m run

40 Russian KB Swings @ Heavy as possible

Then

50 Sit-up cash-out

*KB Swings as heavy as possible, but cannot break up into more than 2 sets.