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Training
morning:
a) 500m row
mobility
exercises warm up reps
b) Air Force WOD: 20 thrusters 95#, 20 sumo-deadlift high pulls 95#, 20 push jerks 95#,
20 front squats 95#, 20 overhead squats 95#
---time- 4:55 (flip-flopped front and overhead squats on accident)
c) 1000m row
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afternoon:
a) 250m row
200m jog
mobility
dynamic warm-up
b) for time- 1000m row, 1000m run, 500m row, 500m run
---time- 11:54
c) 400m jog
1000m row