Friday – 140425

Rowers

Warmup

5 Minute Spealler Warmup
Shuttle Run
1 Round CF Warmup
Shuttle Run
Double Under/Row/Mobility

Strength

SP 1 RM or DL 1 RM
If complete

Skill

Skin the Cat

WOD

James and John

500m Row
400m Run
200m Sandbag Carry (80/60)
2min Rest
200m Sandbag Carry
400m Run
500m Row

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