Monday WOD

Liza (daughter) showing the 'Old Man' (Hank) that he don't know SQUAT.

Warm Up:
10 Push ups
10 KB Swings ( light)
10 Standing DB shoulder Presses (light)
10 Lunges
10 PVC Pass Thru's
(3 rounds)


WOD:
(courtesy of Coach Cooper at CF East)
Row 1000 meters - 21 Thrusters -15 Pullups
Row 750 meters - 18 Thrusters - 12 Pullups
Row 500 meters - 15 Thrusters - 9 Pullups

• Rest 2 min. between rounds
• time each round separately
• Thurster wt. = m=95, w=55
• Pull-ups are the same count today...but if you are jumping off a box- you must do an additional 30 kipping bar/ring swings prior to end of timed WOD