Monday 15th September 2014

Strength
If missing a 1RM test it while other half of group does the WOD

If no lifts left to test work on “Goat” movement

WOD

AS fast as Possible
In 5 min row 50 cal
In 4 min row 40 cal

In 3 min row 30 cal
In 2 min row 20 cal
In 1 min row 10 cal

Record the actual time it takes to row the set number of calories and then rest for the remainder of time.