A. Group warm up
B. WOD demo
C. For time: 25 minute time cap
$$ in 1,500m row
21 front squats 95/65 – RX+ 115/80
21 burpees
15 front squats
15 burpees
9 front squats
9 burpees
rest 3 minutes
$$ out 1,500m row
**cap includes rest time**
*this WOD is all about pace and consistent movement. on the row guys should shoot for a 2:00-2:10 500m split time, gals 2:10-2:20.
Source: Workout Of The Day
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