August 18th

Warm up:   jog around building, gym Wu day 1( 3sets/ 3sets)

Skill:  DL 5×3

WOD:

row 1 K

50 squats

40 sit ups

30 push ups

20 knees to elbows

10 pull ups

row 500m

9am class:

5 rds

run down 50m and back

rest 30 sec.

run down 50m and back

burpee long jump 25 m

bear crawl 25 m (back)

rest 30 sec.