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
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