Main – WOD

Single Arm Dumbell Press (db or KB 5 sets of 5 each arm 53/35)

Metcon (AMRAP – Reps)

“+ or – 5”

Row 100M

Row 300M

Row 500M

Row 700M

The goal is to be plus or minus 5 of desired meters that round.

Example when rowing a 100M goal when the meters stop to be

between 95 or 105M for every meter you are over/under is 5 burpees.

Once you stop rowing you cannot pick the handle back up.

Score is # of Burpees

Metcon (No Measure)

Mobility- spend some time on it and work out the kinks.

Posted in Workout of the day.