Row 200m , then Roll out or use lacrosse ball for 1 minute
Each Row, get faster. Pay attention to your row pace.
THEN: 3 minutes Double Under Flights
THEN: 1 minute on, 1 minute off for 3 rounds
Max Russian KB swings. Try to hold reps per round.
Strength: Back Squat
5-5-5 Hold same weight for each set. If last week was successful, add 5 to 10 lbs.
2011 Sectional Wod 11.3
5 minute AMRAP
Squat Clean and Jerk 165lb/110lb
Post Wod: Optional