6 Mar 14 Row, push, row, push, row, push.....

Thursday 6 March 2014

Warm up:  on the rower ;

                10 pulls just legs

                10 pulls just arms

                10 pulls just legs and back

                10 pulls back and arms

                20 pulls full strokes 

Wod1: 3RFT 5 strict pullups   (5 min time cap)

                10 cleans 135/95

5 min forced rest

Wod2:     Row 500 m

                30 pushups

                Row 1000m

                20 pushups

                Row 2000m

                10 push ups 

For Time