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Wednesday 7/30/14

29
Jul

Wednesday 7/30/14

Row
 
Strength/Skill:
Bent Over Rows
3 x 12 Moderate weight.  Unbroken but heavy.
 
WOD:
100m Row at 100% Effort
1 Minute Rest
250m Row at 100% Effort
2 minute Rest
500m Row at 90% Effort
4 minute Rest
1K Row at 90% Effort, then….
Find 1 RM on Push Press
 
Cool Down:
Hamstring stretches:  3 sets of 30 seconds stretch on each leg
Roll thoracic spine.
 

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