Tuesday, 7 Mar 2017

Warmup:

250m Row 5 Cossack squat (each side) 5 Arm circles ea dir 5 Back stroke (each arm) 5 Ring out the towel (each side) 10 One arm circles (internal rotation) 10 Squat to stand 10 yards Knee hugs 10 Arms (over and back) 10 Squat to stand

WOD1:

Each for distance: Row, 5x 5 mins Rest 5 mins between efforts.

or do the following

WOD2:

Each for distance: Assault Bike, 5x 5 mins Rest 5 mins between efforts.