Fri 9- 9- 2016

Posted on Sep 8, 16

Warm Up:

run or row
3 Rounds
10 Scapula Pullups
:30 sec/leg Samson Stretch
10 GHD BE
Strength:
Back Squat
20 min on the clock
min 0: 2@82.5
min 2: 1@85
min 4: 1@85
min 6: 1@87.5
min 9: 1@90
min 11: 2@80
min 14: 2@80
min 17: 2@80
WOD:
1000m Row w/ 3 Burpees over the ERG EMOM
(start on rower, burpees start on min 1)

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