WARMUP
3rds : 10 AIRSQUAT, 5 HR PUSH-UPS 30sec COUCH RIGHT 30sec COUCH LEFT 30sec SPIDER-MAN LUNGE RIGHT 30sec SPIDER-MAN LUNGE LEFT FITNESS 1)4X3 BACKSQUAT 2A)3XME BENCH PRESS @ 1/2 BW 2B)3XME PLANK PERFORMANCE 1)SNATCH; 1X3@60, 1X3@70, 2X2 @75 2)2X3 SNATCH PULL @ 85 3)4X3 BACKSQUAT @ 50-60-75-75 WOD In 7 minutes, ROW 2000 METERS. -This will be far from easy. It will make you uncomfortable both physically and mentally. It's a test. Dig deep and get it done. "A good test of whether you’re going hard enough is to ask yourself: Do I want to quit right now? If your answer is no, you aren’t rowing hard enough."
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