R0w 500 Meters

Warm Up Sets

10 Reps   Seated Dumbbell Good Morning

10 Reps   Bar Back Squat

15 Reps   Sit Ups

WOD

5 reps at 95

5 reps at 105

5 reps at 115

5 reps at 135

5 reps at 155

20 Reps at 85

Recovery

Hamstring Stretch

Quad Roll with Barbell