30-Jan-18

A.

Warm Up: For Quality

750m Row @ 85%

-Rest 2 Min

250m Row @ 100%

-3 Rds NFT

10 Box Jumps

15 Sit Ups

B.

Test: Row

500m

C.

WOD: AMRAP 12 Minutes

30 DU’s

10-15-20-25-30-35-etc Calorie Row

D.

Cool Down: Stretching

Calf Stretch

Shoulder Stretch

Couch Stretch

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