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Heavy Retcon 6/7/16

Posted 5th July 2016 by Geoff Stewart

sinking-boat3

 

Warm up

Wall squats 2-4-6-8-10

Ring rows 2-4-6-8-10

Air squats 2-4-6-8-10

Press ups 2-4-6-8-10

 

Do some work..

EMOM – go heavy for 32mins

Deadlifts 5

Dips 5

Double KB walking lunges 5el

Pull ups (strict) 5

 

Earn your rest..

In teams of 4 each much row 150mtrs AFAP in a 4 min window if your not rowing your doing:

1 Stick jumps

2 Press into pike

3 goblet squats

4 Burpee pull ups