For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
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or
10 rounds for time of:
10 Pull-ups
10 Ring dips
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4 comments:
That alternate workout was the opposite of fun...16:16 using one band to assist on the ring dips. I ripped my hands open in three places, BOO!
main wod in 24:15 w/45# on bp
Advanced
3 rounds
Row 750m
20 shoulder press #55
That was pretty tough...
Full snatch:
1 x 3 x 55
1 x 3 x 95
Power snatch:
21 x 1 x 140
OHS:
1 x 3 x 140
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