EWOD
Row 500 m @ 95%
rest 90 sec
Row 500 m @ 100%
Rest 5 minutes
4 rounds for quality:
4 Pull Up to Ring Invert
4 Wall Walks
12 Crunches (legs extended & heels raised 8 inch)
12 lying leg raises (with 4lb ball between heels
WLC @ 4:30pm
Row 500 m @ 95%
rest 90 sec
Row 500 m @ 100%
Rest 5 minutes
4 rounds for quality:
4 Pull Up to Ring Invert
4 Wall Walks
12 Crunches (legs extended & heels raised 8 inch)
12 lying leg raises (with 4lb ball between heels
WLC @ 4:30pm