Skill:

1000m Row at 80-85% 500m PR

For time and pace quality

 

Conditioning:

“Christine”

500m Row

12 Bodyweight Deadlifts

21 Box Jumps (20″)

 

3 Rounds For Time

Compare to Monday, 21 July 2014

 

Flexibility/Mobility:

Overhead Distraction – 2:00/side

Hip Capsule – 2:00/side

Spine Smash – 2:00

 

 

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