2 April 2014 – “A lotta rowing today”

Warm-up: 500 Meters, 40 Air Squats, 30 Sit-ups, 20 Lunges, 10 Push-ups

Strength: Row 500 Meters For Time

Men go for Sub 1:40, Women go for sub 2:00

WOD: “A lotta rowing today”

Buy in:  Row 1000 Meters

3-6-9-12-9-6-3

Front Squat (115/80)

Push Press (115/80)

Bar Balanced Pushups

Cool Down: 25 GHD Sit-ups, 25 GHD Back Extensions

 

Amanda and Melvin’s Diaper Shower WOD (9:15 Moms & Cops & Friends Class)

4-2-2014

 

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