**Monday – November 12th**


Rowing is about consistency. Own your efforts and control your numbers. You have to be comfortable pushing through discomfort to dominate on this machine! 5:30am putting in work!

WOD:
20 minute AMRAP:
3 wall climb
6 front squat 135/95#
12 toes to bar

Post WOD Interval:
3x500m row, rest 1 minutes between efforts. Set and hold your target 5k pace (control both stroke rate and pace/500m)