“ROW-BURP” WOD 6/18/14

WARM UP:

400 M. Row or Run

Then:

2 Rounds

10 Inch Worms

10 Good Mornings

10 OHS

Then:

Mobilize

SKILL:

3 x 5 Weighted Ring Dips

LIFT:

Dead Lift (From New 1RM)

5 x 65%

3 x 5 @ 70%

WOD:

“ROW-BURP”

4 Rounds 

500 M. Row

20 Burpee’s

POST WOD:

Roll and Mobilize