18 September 2014 – “Row 500 meters how many times?


Warm-up:  Run to W. Alabama and Back, Row 1000 Meters

Strength/Skill: Strict Press: 3,3,1,1


Row 500m
21x Deadlift (225/185)
Row 500m
21x Squat Clean (135/95)
Row 500m
21x Thrusters (95/65)
Row 500m
21x KB Swing (70/53
Row 500m

Cool Down:  20 Burpees, 20 Sit-ups, 20 Leg Levers, 20 Flutter Kicks


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