W.O.D

TUESDAY, NOVEMBER 13

10 Rounds for max calories of:
Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 seconds

*courtesy of: CrossFit.com

POST WOD - knee health. KB Front Rack Box Facing Step Ups (height off box just below knee cap). 2x8. slower down then up tempo. Do all on one leg then switch to other leg. can be done with just body-weight as well.