Tuesday 9/5/17 - Time Trial

MAIN WOD

M-1: Back Squat 1RM

M-2: Rowing Warm Up Before the Time Trial:

250 Easy

250 Moderate

150 Fast pace

Rest 3-5 minutes and then GO!

Row 1000m Time Trial

Extra Credit:

For Time:

9 Burpee Box Jump Overs, 30"/24"

15 Burpee Box Jump Overs, 24"/20”

21 Bar Facing Burpees

FITNESS CLASS

F-1: Back Squat

15:00 to work up to Heavy Single

F-2: Bike 80 calories

*Do 8 sit ups every 10 Calories