WOD…Dec. 13th…Sprint!

By December 12, 2013 wod No Comments

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.

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