Wednesday March 9th 2016

WOD

Strength: Back Squats

4 sets x 6 reps

10 min EMOM

you choose:

A) 1-3 MU

or

B) odd minutes 3-5 strict pullups or 8-10 tough ring rows

even minutes ME dips

Row Conditioning:

3 sets of 300 m row 20 secs rest between rounds

rest 2 mins

3 sets of 250 m row 20 secs between rounds

rest 2 mins

3 sets of 200 m row 20 secs between rounds