Group Class for Wednesday at 5:30 pm

Warm-up

Rowing intervals

500m

Then:

Row 30 sec.

Rest 20 sec.

Row 30 sec.

Rest 20 sec.

Row 30 sec.

Rest 20 sec.

If not rowing, then jumping rope.

Stretching and discussing class for the day

Strength/Skill

Push Press 5-4 then 3-2-2-2

WOD

Complete 5 rounds for time of: 


9 Thrusters @ 95#

9 Pull-ups

Recovery

Hip opening sequence