2/9 WOD

Rowing Helen

warm up – 20 flutter kicks

2x     20 jumping pull ups

20 single kb swings

Skillwork – russian kb swings

WOD – 500 meter MAX EFFORT row

then …. 3 RFT

400 meter row

21 kb swings    24/16

12 pull ups

 

Feb Challenge – pick 2

squats             100 crunches

100   push ups         30 burpees

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