WOD for 073118

Skill: Rowing Technique

-Max Effort 500 M Sprint

Strength:

Phase 2 Week 4 Wendler – Deload

5 @ 40%

5 @ 50%

5 @ 60%

**Slow and Controlled**

**Focus on Good Form & Depth**

Conditioning

15 Min AMRAP

25/20 Cal Row

5 Buprees

10 Box Jump Overs

5 Burpees

10 Box Jump Overs

L1: 30/25, 24″/20″

L2: 25/20, 24″/20″

L3: 20/15, 20″/16″ or 24″/20″ Step Ups

L4: 15/10, DBs, Step Ups 20″/16″ or Lower