Thursday 040401

For time:
Row 2K
50 Wall-ball shots
Row 1K
35 Wall-ball shots
Row 500 meters
20 Wall-ball shots

If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin - "shin to chin."

2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's

Use 20 lb medicine ball.

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