Thursday, Septmber 8, 2016

Some early afternoon weightlifting!
Arm/Leg Swings
Row 500m
2 rounds of:
10 Wall Squats
10 DB Thrusters
15 Hanging Knee Raises

WOD
Conditioning
"Tommy Boy"
14:00 AMRAP of:
15 Plate Ground To Overhead (45/25)
25 Ab-mat Sit-Ups
35 Air Squats

PMOD
Interval Row
9 rounds of 1:40 row,:20 rest with a 2:00 rest after round 5.
This is a preset workout on the rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9″
Record meters for each interval.  Competitors  Goal is…Guys:  500m each interval, Ladies: 420m each interval
score is total meters

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