Tuesday
WOD
“Helen’s on a Boat”
Complete 3 rounds for time of:
400 Meter row
21 Kettlebell swings (M: 24 kgs, W: 16 kgs)
12 Pull-ups

Posted on CFNE on 20 October 2015

Strength
Establish a new 1 rep max on
Back squat, deadlift, front squat

Complete 3 supersets of:
15 GHD sit ups
15 Weighted ab mat sit ups
15 Crossover crunches

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