10.07.2013 [monday]

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Skills & Drills: 30/20/30
                         Lat Smash
Strength:  5-5-5-5-5 @ 80%< every 2:30
                   1a.) BackSquat
                   1b.) Pull Ups (strict)
                   2.)  Press 
WOD: Penalty Box
           6x300m Row at 2k pace, with 25 SPM or less.
           Penalty every time: your SPM is higher than 25
                                               you drop below pace
                                               you pause/stop during strokes
           1 Penalty=3 burpees (completed after all 6 sets done)

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