Using the pace /500m set in your 5km row
A: Row 2km at Pace -5
Rest 2 minutes
Row 2km at Pace -7
B: Bent over barbell rows
3 x10 heavy
C: Seated Shoulder press 4x8
Zoom at home option at 7:00AM, Noon, 6:30PM
On the minute x 40
10 criss cross
10 jumping jacks
5 V-ups
*Criss cross your feet and then reach for the ground!
To join our coached class for this WOD click on the following link:
https://us02web.zoom.us/j/84283462450