Oct 29 2014

Fitness

Dead lifts
5-5-5-5-5

2 K Row

**Row @24-26 SPM & 80% effort
**Every time you pull outside the SPM goal for 3 strokes = 5 burpees

Performance

Dead lifts
5-5-5-5-5

3 RFT
20 box jumps
30 KB swings
40 DU

Sport

Rest day