For a few minutes

Warm-up:

185 Back Squat 3 x 3
95 lb Thruster 5 x 3
3 rounds
5 Pull-ups
10 Push-ups
15 Squats
rest 5 minutes

Skill/Practice:
Work on Muscle Up

Row Time!!

Workout of the Day:

500m Row @ 10 Damper setting
500m Row @ 4 Damper setting
500m Row @ 7 Damper setting
500m Row @ 1 Damper setting

rest 2-3min between efforts
post times and strokes/minute to comments

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