General Fitness Tuesday 7-7-15

Prep Work
400M Run
50′ inch worm push up

2X Row practice starts (3/4, 1/2, 3/4, 1,1+100M)

Take the practice rows as a chance to really get that c2 moving. After your start pulls should should settle into your pace for the 10 min but only go to 100M. rest then restart Remember the start pulls will only involve the drive out with the legs and arms, No lean back until you are into your distance pace.
WOD
A.
Row 3 min max distance
rest 4 min
Row 3 min max distance
rest 4 min
Row 3 min max distance

B.
5 rds
10 American Swings 70/53
10 Lunges
10 Burpees
10 Wall ball shots
Rest 1 min in between rds

ACC Work
Mobility-Yes work on it…

Cool Down
Mobility
Post results

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