Row and Maintenance

Warm up:

stretching, bottom squat holds

10 alternating arms db snatches at 30#

10 db rows each arm at 35#

WOD: 4 rounds

500 meter row, damper setting on 10

10 db rows with each arm at 35#

10 butterfly sit ups

10 strict db curls at 20#

*After each 500 meter row there was a 5 min interval. Completed the other workouts within that time frame and used the remaining time to rest. Usually ended up with 2 mins of rest time before proceeding to the next round.

Shoulder feels better, focusing on building the upper back to help prevent any future shoulder injuries.


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