22 August 2014 – “Getting Ready for the Weekend”


Warm-up: (Note:  leave Rowers lined up on turf)

3 Rounds:  10 Calorie Row, 10 Wallball (20/14), 10 Sit-ups with Wall Ball (Touch back and forth)


Strength/Skill:  Push Press:  5,5,3,3,1,1


WOD:  “Getting Ready for the Weekend”

10 Rounds:

Run to Audley and Back

250 Meter Row


Cool Down:  Wall Sits:  3 Rounds:  1:00 On/1:00 Off





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