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06.13.17

13
Jun

06.13.17

Warm Up:
1:00 Slow Bike or Row
5 Scap Retractions + 7 Pushups + 10 deep squat progressions
:40 Medium Bike or Row
5 Strict Pull-Ups + 7 Pushups + 10 Air Squats
:30 Fast Bike or Row
(Empty Barbell) 3 Front Squats + 3 Strict Presses + 3 Thrusters + 3 Kipping Pull-Ups
Skill: work on your weakness (15:00)

WOD: (27:00- 6:00 per round and 3:00 rest in between)
3 sets of max effort rowing
row 90 seconds
rest 90 seconds
row 60 seconds
rest 90 seconds
row 30 seconds
rest 3:00
*partner up and one work, one rest

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