Thursday, October 29, 2015


To be completed before or after the WOD:
3 Rounds:
1a) 2 min banded marching
1b) 20 rear delt flys
1c) 25 DB side bends

5 RFT:
500 m row
10 over the rower burpees

Tip of the Day
Does rowing hurt your back?  Check your set up.  When the handle is close to the housing, your posture should be similar to the bottom of a clean, chest up and flat back.  When fatigue sets in, some athletes start rounding their back, making their pulling position look like a really bad deadlift.