Happy Monday!

Strength: Hex Bar DL 4 sets 3 reps

Add weight to whatever you did last Wednesday.  If you aren’t tracking those numbers, start.  We also have access to an amazing website/ap called Beyond the Whiteboard for free since we are a military affiliate so you can track you numbers in there.

WOD:

4 RFT

250m Row

8 Thrusters (95/65)

10 Knees to Elbows

We discussed rowing on Friday.  Here’s a link to a video that further explains technique.  http://www.concept2.com/indoor-rowers/training/technique-videos