Move in Silence

29
May

Move in Silence

5 Rounds of Rowling….

**(x) amount of burpees owed for the amount under or over within reason
**maximum 10 Burpees 
**Goal is to have exactly 100m Row 

**MUST RESET MONITOR BACK TO 0!

STRENGTH – Within 15-mins Find a Heavy 3-rep Max Bench Press for the day (if you are still sore from Murph, feel free to go a little lighter) 
Then, 
Within 10-mins 15-15-15 Overhand barbell Row (Pendlay Row) 

“**3 sets of 15 “”Light”” for quality reps Overhand Row

METCON – 14-min AMRAP 

100m Farmer’s Carry 
20 Box Jump Overs 
Row, 500m/400m

L1: 24“/20“, 70/53, 500/400m Row 
L2: 24″/20″, 53/35, 500m/400m Row
L3: 24″/20″ Step-overs, 35/25, 400m/325m Row
L4: 20″/17″ Step-overs, 25/20, 325m/250m Row

WOD Length: 14-mins

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