Sunday

NCFIT Iron Strong – Strength and Conditioning

Warm-up

Metcon

AMRAP 40-30-20-10 row/bike/ringrows/wb/situp/lunge (Time)

Endurance Sat.

MetCon WOD: For Time

Cash in – Row 1000m/850m

40-30-20-10

Ring Rows

Wall Balls 20/14

Ab Mat Sit Ups

OH Lunge with plate 45/35
*Last completed 10/27/18

Cool Down