07 13 17

A. 3RFT:

Row 750m/650m

75 DU

30′ HS Walk or practice (1:00) or 30 shoulder taps (elevate feet on box)

Duck Walk* 30′ (Optional: 95/65)

 

*Begin in full squat, take small steps while not allowing knees to touch ground

 

B. 5 rds:

15 Bent Over Barbell Rows

Standing DB Hammer curls (10/arm)

 

L45: A, B(2 rds)