17 Oct WOD – Thursday, October 18th

SKILL: Rowing Mechanics

3 Sets, 10 Strokes Each
-Legs Only
-Legs + Body
-Full Stroke
*Keep Under 20 S/M

STRENGTH:

Wendler Deadlift
Week 2
% Based On 90% of 1 Rep Max
70% X 3
80% X 3
90% X Max Reps

WOD:

1K Row For Time

FINISHER:

3 Sets
1 MIN Plank
25 Flutter Kicks
1 MIN Handstand Hold

See updated week programming skeleton HERE.

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