PR or ER

Warm-up:

Partner Row 2k (250m)

Round 1: 20 Walking Lunges
Round 2: 10 Weighted Air Squats 15/10 lbs
Round 3: 20 Walking Lunges
Round 4: 10 Weighted Air Squats 15/10 lbs

Mobility:

Wall Stretch

Announcements:

You cannot out exercise a bad diet.

Lift of the Day:

Back Squat
3x5 @ 87% of 1RM

New Athlete Back Squat
20 Minutes

Skills & Technique: (Click below for links to more info)

Wod:

PR or ER

Row 1k for time x2.

PR 1k time and only row once.
Otherwise you row twice.

Greg KeeterRowComment