Sunday, October 28, 2012

4000m Row

**Had to post some of the few dates I missed back in June/July for my archive**

June 18, 2012

WARMUP:
3 Rounds
- 10 Burpees
- 10 Pullups
- 10 Back Extensions
- 10 Wall Squats
Group: Junkyard Dog 2X3
9 Fundamentals w/PVC

WOD: 4000m Row
for time w/partner - 250m ea
*no partner 8, 250m Intervals
w/1 min intervals
(14:40)

SKILL/STRENGTH
Back Squat 5-3-1
160 (5), 180 (3), 200 (2)

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