Wednesday Sept 29

Front Rack Deficit Reverse Lunges (3″” Plate)
For Load: (add weight from last week)
3 x 16 (8 ea leg)
METCON
3 Rounds
24 Burpee Box Jump Over 24/20
800 M Run
24 Single Leg Squats (pistols) (scale: A) Assisted Pistol B) Deficit Lunge 3″ plate, no weight)
ADDITIONAL OPTIONAL WORK:
20:00 Recovery Row\Bike\Run (athlete choice)
20:00 Stretch

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD