WOD: 8.20.14

 “Don’t go around saying the world owes you a living. The world owes you nothing. It was here first.”
– Mark Twain

Photo 8-18-14, 12 48 02 PM

 

Fitness:

Strength: Planned De-load for Upper Body

  • Banded PushDowns 4×50

  • Banded Pull Aparts 1×200

 

WOD:

4 rounds for time of:

Row 500 meters

Rest 3 minutes

The Stroke: Part 1 with Shane Farmer

 

Performance:

Strength: Planned De-load for Upper Body

  • Banded PushDowns 4×50
  • Banded Pull Aparts 1×200 

WOD:

3 rounds for time of:

Run 800 meters

Rest 2 minutes