WOD
“Lightning Rod”
Complete 3 rounds for time of:
500 Meter row
400 Meter run
30 AbMat sit-ups
20 Pull-ups

Posted on CFNE 02 August 2016

STRENGTH

A) 4 Sets of 10-12 front rack Bulgarian split squats

B) 3 Sets of 20 DB front rack step ups

C) 3 Sets of 8-10 back squats

D) 30-50 Weighted sit-ups