new WELL verses #3.jpg

Same warm up as Wed…

Go Grab a piece of equipment from the 5th floor

:30 hang/10 Scap Push Ups

:30 hang/7 Push Ups

10 KB Deadlifts/ 10 Scap Push ups

7 KB Swings/ 5 Push Ups x 2

500m Row

WOD

9 rounds on the 2:00min mark (3 different paces)

400m/300m row

1st minute - 2k pace + 8 seconds

2nd minute - 2k pace + 4 seconds

3rd minute - 2k pace

4th minute - 2k pace + 8 seconds

5th minute - 2k pace + 4 seconds

6th minute - 2k pace

7th minute - 2k pace + 8 seconds

8th minute - 2k pace + 4 seconds

9th minute - 2k pace

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