Skill:
500m Row at 90% PR pace*
Rest 3:00
500m Row*
Rest 3:00
500m Row*
For Time
*This pace is 90% of current 500m row PR.
Conditioning:
“WOD 3” (running version)
Run 200m
25 Snatches (75/53)
25 Kettlebell Swings (53/35)
25 Overhead Squats (75/53)
25 Box Jumps (20″)
25 Sumo Deadlift High-Pulls (75/53)
25 Wall-Ball Shots (20/14) @ (10/9′)
25 Thrusters (75/53)
Run 200m
For Time
Similar to Monday, 27 February 2017
Flexibility/Mobility:
Thread the Needle – 1:30/side
Twisted Monkey – 1:30/side
Pigeon – 1:30/side
Reclined Spinal Twist – 1:30/side
Post row times, time, and experiences to comments