Wednesday 7-9-14

Warm Up–

Rowing 

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength–

Bent over row

5-5-5-5-5

Conditioning–

1000m Row 

then 

3 Rounds 

20 Pull ups 

20 KBS (53#/35#)

Mobility of the Day–

Scapula pulls