8.5.15

avacado

Warm up:

20 easy pulls on rower

20 shoulder dislocates

1 min straddle sit

20 medium pulls on rower

10  push ups

20 sec small arm circles

20 sec large arm circles

20 hard pulls on rower

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Strength:

press (strict)

70% x 3

80% x 3

90% x 3

 

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WOD:

For time:

500 m row – for time

1 min rest

400 m row- for time

1 min rest

300 m row – for time

1 min rest

200 m row – for time

1 min rest

100 m row – for time

(Put each individual rows time into zen as well as overall time)

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Cool down:

200 m walk 

then 

roll out your glutes and hammies