Wednesday September 6th

WOD:

For time

1000m row 3 minute rest

then 2x500m row with 45 sec rest btw rows (try to go 3-5 secs faster than 1000m row) rest 3 minutes then

500m row (same pace as 1000m row) then

2×250 row with 45 secs in btw (row 3-5 sec faster than 500m pace)

Met Con

3×10 of manmakers

For time 1000m row, 100 Air Squats, 50 Ab Mat Sit ups, 25 Push Ups