Wednesday September 7th, 2016

Warm Up
Dynamic Flex

Pre WOD
10 Minutes at a steady pace
H.S Hold OR Hand Stand Shoulder Taps
2.5# Y-T-L
Wt. Box Step Up

WOD
Teams of 3
10k Row
*Athletes must switch every 250m
*Every time the athlete is done with their 250m interval, they owe 8 Push Ups
*Goal here is to row really really fast :)


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