WOD
[A] On the C2 rower, 10 rounds of:
Pull a sub-1:30/500-m pace for as long as possible
Rest 1 minute

Post time maintained each round
Women Rx: sub – 1:40/500m pace for as long as possible

[COMPETITION TRAINING]
[B] Back Squat
3-3-3-3
 

 Photo credit: Wendy Swift

Photo credit: Wendy Swift