WOD:

1) Push Press: 5-5-5-5-5

Warm-up as needed. Once working rest approximately 2 minutes between each set. Each set should be as heavy as possible.

2) AQAP:

1000m Row
75 Double-unders
50 Box Jumps 24/20
25 Hand Release Push-ups
10 Burpee Lateral Jump Over Box

httpv://www.youtube.com/watch?v=iax91hM0aA8&feature=player_embedded

For many of you rowing is something that has no thought or technique put into you, you just do it, try and use some of these ques to become more efficient and go faster

For results post weight of each set of Push Press, and time to complete Met-con along with any scaling used.