WoD for August 30th, 2016

Group: Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
10 Bird Dogs
10 Scorpions

Strength: 15’ to find 2RM Bench Press (anything over 95% of 1RM is a PR today)

WOD: For total time:

Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters

Rest 1 minute between each effort.

Coach’s Notes: This is a negative split type of WoD. I’d like to see the back 500 and 250 rowed FASTER than the first 250 and 500.

MOB: Roll Posterior Chain / Lax Chest and shoulder insert

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