7/24/2014 ROW/RUN/ROW/3rdWOD

Fitness

A. 1000m Row. Start smooth and increase pace every 100m

rest EXACTLY 2 min

B. 800m Run. Pick a good pace you can go WITHOUT stopping.

rest EXACTLY 2 min

C. 500m Row. FAST!!!!

rest EXACTLY 2 min

D. 3 rounds of

10 Pushups

10 Airsquats

10 Mountain Climbers (2ct)

20 Flutterkicks (2ct)

Record 500m Row time and TOTAL Time for ALL

Competition

A. Power Snatch to a tough single

B. Back Squats 40X1 @70%

3 reps x 7 sets rest 2:00

C. Good Mornings 30X1 @ 95/65

5 reps x 5 sets

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