08/08/2019

Warm-up
2 rounds:
Row 500 meters
1x "Burgener Warm-up" with an empty barbell
3-5 reps of down & up
3-5 reps of dip, shrug, elbows high & outside
3-5 reps of muscle snatch 3-5 reps of snatch land
3-5 reps of overhead squat

Then, follow rowing warmup from monday.

Metcon
2k Row (Time)
Max Effort 2k Row

Yep. Not a misprint. 😉