(9/18/17) Grinds for the day

Good things come to those who wait, but better things come to those who go out and get them.
— Anonymous
  1. Back Squat #1
    6x2 @ 80% of 1RM
    *New set every :90
  2. Metcon
    Complete as many rounds as possible in fifteen minutes of: 
    10 Calorie Assault Bike/ Row
    10 Wallball (20/14) (10/9 ft) 
    10 HSPU
    10 Ring Dips
  3. + 3 x 500m row (rest 3 minutes between efforts)  
Dakotah MankinComment