10/4 “Sunday”

3
Oct

10/4 “Sunday”

RWOD:
Slow motion row
practice starts
5 min easy row
-then-
6X600m w/ 2:30 min rest
2k pace-9 sec
sprint last 75-50 m

Skill/Strength
Make up lifts from Monday through Friday.
-or-
Skill Work:
Weightlifting, Gymnastics, Mono-structural (row/bike/run)
-or-
Seated box jumps for 10 reps x 2-3 sets

WOD
Pullups, Box jumps, Calorie Row