11 April 2014 – “Row, Row, Row your Erg!!!!”

Warm-up: For time

Run to W. Alabama and Back

100 Sit-ups



Front Squat:  1,1,1,1,1


WOD:  “Row, Row, Row your Erg!!!”

4X500 Meter Row

Men: Go for under 1:40 for all rows for RX’d

Women: Go for under 2:00 for all rows for RX’d

Rest as necessary between rows


Cool down:  Foam Rolling and WATER!!!!!



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