07152013- Run/Thrusters

Skill of the Week: Rowing Efficiency

Challenge of the Week: 500m Row for time

Skill/Strength:

Rowing Review

Front Squat- 5 x 3 (add 5-10 lbs from last week)

Workout of the Day:

For time:

Run 300m

21 Thrusters (95/65 lbs)

Run 300m

15 Thrusters

Run 300m

9 Thrusters

Post Workout:

Partner Strict Pull Up Ladder