Wednesday.May 31.2017

Warm up

150m straight leg row

250m regular row 

10 burpees 

10 roll over to v sit

WOD

5 Rounds for time *MAX EFFORT*

5 burpees to 6" target above reach 

10 wall balls (20,14) 

then

-review sprint technique/transitions off/on the rower- 

WOD

6 rounds for total burpees 

in :40 secs row 100m 

in the remaining time complete as many burpees as possible 

rest 2:20 between rounds

Score = total burpees