Strength – Back Squat – work up to a heavy 3 (75-80% of 1 rep) and then complete 5 sets of 3.
WOD
4 RFT
Row – 500m
3 minute rest
All out sprint!
If there are more people than rowers team up with someone that rows similarly to you. First person rows to start their time and second person immediately starts during person ones rest and begins their time. Rowers will be in the main room with clock visibility.
