5-3-1 Pull Ups – Burner – Run

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STRENGTH:

5-3-1 Weighted Pull Up

CONDITIONING:

2 rounds

15 burpees

30 squat jumps

15 burpees

30 Mtn Climbers (4 count)

CASHOUT:

800m Time Trial

 

ROW ENDURANCE WOD:

Dynamic Warm Up

15-20 Minute Drill Work

3-5x 1500m Row Time Trial

Work:Recovery 1:2 Recover 2x as long as it takes to complete 1500m

Mobility:  Better Compression for Faster Rowing

Thought for the Day:

“A bird doesn’t sing because it has an answer, it sings because it has a song.”
– Maya Angelou

Cindy D

Chris D

Jenny W

FEBRUARY PHOTOS!!

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