Thursday, January 17, 2013

Friday

Bench 5rm +
one set 20 reps

Bent row: 2-3x15

WOD - AMRAP -
5 min on: 1 off/4 on:1 off/3on:1off/2on:1off/1on:1off

4 thrusters
7 pull ups
Bear crawl

Optional 500 meter row. Get in a 500m row this week. Start with an easy 250 meters. Make a note of your pace and try to leave some energy to sprint the last 50 meters. Make up the row on Saturday or Sunday if you miss it.


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