06.29.15

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."