Monday 10/09/17

Strength: Barbell walking lunges
4 x 20 steps
Experienced athletes aim for at least 40% of back squat and increase weight each round if able. Newer athletes may use dumbells as needed.
WOD: 3 RFT, 21 min cap
25 KB swings(53/35)
20 cal bike / row
15 burpees
Rest 2 min (mandatory)

Accessory: Tempo staggered stance RDL
3 x 10 per side @ (3:1:X:1)