WOD: Thursday 16/07/2015

Row 500m
Rest 3 Mins
Row 500m
Rest 3 Mins
Row 500m

then:

Spend 15 Mins Building up to a heavy 3 Rep Thruster using Racks

then: Minimum of 10 Mins of Mobility

Post times and weights to comments.

Endurance - Workout of the Week
"Murph"
For time:
1.6 km Run
100 Pull-ups
200 Push-ups
300 Squats
1.6 km Run
Partition the pull-ups, push-ups, and squats as needed
If you have a 10kg weight vest - wear it!

Mobility
Push Up Tech + Mobility for Push Ups