WED19OCT2016

WOD

Strength
Jerk: 15 min to work to 3RM for the day

Conditioning
In teams of three, 3 rounds for time:
500M Row Relay

Take turns rowing 500M, 3 each. Reset the rower each time, as you will also record your fastest 500M. Jog 200M during ‘rest’.

EXTRA

Strength
Back Squat: 8 min. EMOM – 3 BS @75%

Skill
8 min. EMOM
2-4 MU + 10 sec. hanging hollow hold at bottom

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