WOD: Sunday, January 19, 2014

(A) Row Drills

  • How to use your Arms, Legs
  • How to Pull and Recover on every stroke
  • Starting Fast

(B) Row

  • 500m Row
  • Rest 2-3 Minutes
  • 500m Row

(C) Demo and Practice of Push-Ups and Burpees, then

  • Max Rep Push-Ups for 1 minute
  • Rest 1 minutes
  • Max Rep Burpees for 1 Minute

(D) Demo and Practice of Wall Balls and Thrusters, then

  • Max Rep Wall Balls for 1 Minute
  • Rest 2 minutes
  • Max Rep Barbell Thrusters for 1 Minute (Please do not drop empty barbell)

(E) If time permits: Coach's Choice of Movement, Demo and Practice + Mini WOD

(F) 1 Mile Cool Down Jog

Roger. 40 Push Ups Aftermath. Photo by Rafael Vega