September 7th, 2016

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Today’s Wod

Recovery

30 sec row / 90 sec rest 20 rounds

Men try to maintain 140m per row effort

Ladies 130m

In 90 sec rest do a 45 sec plank

OR

EMOM x 30

Min 1 – 30 DU’s

Min 2 – 10 Burpees

Min 3 – 15 Russian KBS

Notes:

– for those needing a day off or wanting to make up a missed day…for those that “need” something option is given above.

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