18 Sept 2014

Warm Up:
Row 300 m at warm up pace

Mobility - focus on whatever needs the most attention

WOD:
2 Rounds
Row 500 m
40 Wall ball

4 x 800 m Run
3 min rest btwn rounds
score is total time

SILVERS:
Warm Up:  Row/Mobility/JMSU/MMSU

Strength:  10 x 3 Deadlift (same weight all the way through) (70%)

WOD:
2 Rounds
500 m row
10 Wall Balls
5 push ups

cash out:  tabata sit ups