Tuesday, April 29, 2014

Pat showing the benefits of Rowing!!!

Arm/Leg Swings
2:00 of DU’s or SU’s
2 x 10 of:
Kipping Glides
OHS
Thrusters (empty bar)

MOD
Complete 4 sets of :
In 3:00 run 400 or 550m resting the remainder of the 3:00 set.  Scale down to 250m if needed

WOD
Conditioning
15:00 AMRAP
5 Thrusters 105/73#
10 Pull-ups
20 DU’s (Scale up to 50-100)
Rx+ = 115/83# or higher based on your level

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