Thursday, January 10, 2013


Warm-up WOD
PVC Pipe “Fran” 21-15-9
PVC pipe Thrusters
PVC pipe Pull Ups
*The goal is to see how fast you could potentially do the movements without a load; go as fast as you can!

Bench 5rm +
one set 20 reps
Bent row: 2-3x15

Thruster (95/65)
Pull Ups

Optional 1000 meter row.  Get in a 1000m row this week, make a note of your pace per 500m averaged over the whole piece. Make up the 1000 m row on Saturday or Sunday if you miss it. 

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