Monday WOD – 062716

The Trout Ladies

The Trout Ladies

WORKOUT OF THE DAY

Fitness
1. Back Squat: 5×5 light and FAST. Climb, but we are deloading.

2. 4 Rounds for time:
30 RKBS 70/53
20 Front Rack KB Step ups 24/20
Rest 1:00

Performance
STRENGTH
Back Squat: 5×5 light and FAST. Climb, but we are deloading.

METCON
4 Rounds for time:
30 RKBS 70/53
20 Front Rack KB Step ups 24/20
Rest 1:00

ACCESSORY
Weighted Hip Extensions: 4×15

ENGINE
Row 2x3000m @ RPE 9 Rest 1:1