Friday Metcon
5 rounds for time of: 1 sub-0:45 250-m row 50 unbroken double-unders If the row takes longer than 45 seconds, or if you trip up on your...
FRIYAY
3 RFT: Row 500 meters Overhead squats X 10 RX- 155/105 F- 115/65
Finally Friday WOD
Warm: Air Squat: 10 Inch Worm: 5 X 8 Rounds Skill: Row- 100 EZ and 100 All out WOD: Wall Ball- 15 - 25 - 35 Meter Row - 300 - 400 - 500...
Wednesday is for Benching
10:00 Roll Out Bench: 1-3-5-7-9-11 15:00 Row
Thursday Workout
Warm: 3 x 10 box ups - :30 Rest between each 3 x 10 box overs- 1:00 rest between each WOD 5:00 of Rowing 3:00 Rest X5 Post WOD 5-5-5-5-5...
