11/13/14 Thursday

Performance

4 x 250m Row @ 95-97%, rest 4 min

+

10 min

+

5 sets @ 85-90% effort:

30 sec Burpees

30 sec Box Jumps – 20″ – step down

30 sec KBS – 24/16kg

90 sec recovery

 

Competition

Wod will be posted at gym