Monday March 2nd WOD

Warm up:  500m row followed by coach led KB drills and mobility

Strength:  Back squat 3x5 at 65%, 75% and 85%

Conditioning:  AMRAP 8 minutes

                      -Even minutes:  15 KBS 70/53# (Russian)

                      -Odd minutes:    5 C2B Pull ups, 5 push ups

Rest 2 minutes then perform

                     Every 2 minutes for 10 minutes

                     -150m row

                     -Record fastest time

Nick ProhaskaComment