6 June 2015


Warmup: 4 man Teams
Max Distance Row in 10 minutes
Strength: Barbell Complex 1/1/1/1/1/1/1
Powerclean, Frontsquat, Second Thruster, BackSquat (Bail)
WOD: Heavy Rowing Running Helen
3 Rounds for time of…
400m Run
21 Kettlebell Swings 70/53
400m Row
12 Strict Pullups (20# weighted DB RX)
Cool Down: Technique Rowing 1000m Tempo
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