Thursday 8.18.2016

Strength

Post WOD

500m Row For Time
(Row an easy 250 to warm up. Rest as needed and then perform an all out 500m Row)

Conditioning

“The Monkees”

20 min EMOM

Even 7 Box Jump Overs 24/20
Odd 7 Burpee Box Jumps 24/20

Beginners’

Strength

10 x 3 Floor Press

Conditioning

7 min AMRAP

5 Ring Rows or Banded Pull-ups
5 Hanging Knee Raise
5 Shoulder to Overhead

Finisher
Tabata Plank
3 x 15 Hammer Curl