24OCT

Ranger v8 W6D6

Saturday, non-functional fun day (sounded better in our heads). On the METCON, pick weights that you can just push through, grind it out. On the 500m rows, go faster than you think, 1:30-1:40 is do-able, trust your legs in pulling the boat forward.

Strength
Shoulder Press 4x10
Snatch Grip Press 4x12

METCON
5 Rounds Straight - 500m Row + 20x Tricep Extension + 15x Lateral Raise

Accessory 
4x50 Sit Ups