WEDNESDAY

Part A

3 Rounds

10 Banded Pull Throughs

8 Rower Ham Curls

6 Alt Single Arm Single DB Devil’s Presses 35/25

200 Meter Row

Part B

Sumo Deadlift

Warm up and take 10 Minutes to work to a heavy single

Part C

 

For Time…

1000M Row

30 Alt DB Snatch (50/35)

500 meter row

20 Alt DB Snatch (50/35)

300 meter row

10 Alt DB Snatch (50/35)

FITNESS

1000M Row

30 Alt DB Snatch (35/25)

500 meter row

20 Alt DB Snatch (35/25)

300 meter row

10 Alt DB Snatch (35/25)