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WOD 7-18-2014

Warm Up:

Row 1000 meters (Easy Pace) (2:30 pace over 500 meters)


10x Kettle Bell Swings – 35 lbs
10x Slam Balls – 20 lbs
Row 150 meters (Hard Pace) (1:40 pace over 500 meters with air trap shut)

Rest 45 seconds and Repeat 5 Rounds


Cool Down:

Row 250 meters (Easy Pace) (2:30 pace over 500 meters)
12x Sit ups

Repeat 4 times

 

Special Thanks to Coty!

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