WOD July 28th- Rowing Bear

By July 27, 2016 wod No Comments

Skill w/u- Row 200 easy, 200 hard for 4 rounds

Strength:  Back squat with 3 second pause in bucket:  5 x 4 reps (1, 3, 1) tempo- One second descent, three second pause below parallel, one second explosive ascent.

 

WOD 3 Rounds for time:

Row 300

7 bear complex without putting bar down (115/85)

(Time cap 12 minutes)

 

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