Wednesday

L1
WOD
5 RFT
20 KBS
10 Box Dip
50 Single Unders

L2

WOD
5 RFT
Run 1 lap
10 G.I. Janes (burpee pull ups)
15 KBS (72/53)

concept 2 rowing wod:
Short
5 x 1000m / 1 min easy

Row five 1000 meter pieces. Row for one minute at light pressure between each 1000.

Medium
4 x 6 min / 2 min easy

Row four 6 minute pieces. Row for two minutes at light pressure between each piece.