Thursday November 7th, 2013

Workout A:
A. Dead lift 3 x 5 (no heavier than 65% max)
     Rest 2 min.
B. Russian Step Ups 3 x 15/leg
     Rest 3 min.
C. 500m Row x 6

Coaching Points:
-Complete A if you missed the Wednesday CrossFit class.
-Concentrate on activating your gluten on the step ups.
-Set up the rower for Distance Intervals with 1:50 rest.

Workout B:
CrossFit or make up a workout from earlier in the week. We want to make sure we are getting in our strength sessions along with our endurance sessions.

Post results below.