January 7th, 2016

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Today’s WOD

Go every 7 minutes x 4 sets:

500m row

50 Push ups

*If it only takes you 3-4 min you get to rest till the 7 min mark. Ensure full effort and quality of movement

 

Notes:

  • Anyway you skin this 200 push ups is a lot
  • The row should be done in 2 min or less, women should consider scaling to 400m
  • The push ups should be done in 5 sets or less. If you can’t maintain sets of 10 scale reps to keep moving
  • Try to get 2- 2.5 min rest per round

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