Wednesday 9/5/18

1) 10 min alt EMOM:
6-8 ring rows w/ 3 sec pause at top (adv: 1 foot elevated adv+: 2 feet elevated)
4-8 strict ring dips w/ 3 sec pause at bottom (adv: make sure to turn out at top of every rep)

2) 3 rounds:
Row 1000m at moderate/fast pace
Rest 1:00
Row 500m at fast pace
Rest 1:30
Row 250m
Rest 1:00